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SCIENTIFIC COOKING 
FOR HEALTH 



A Treatise on the Selection and Preparation 

of Foods for the Development and 

Conservation of Physical 

and Mental Efficiency 



By DR. E. L. SWICK 



Ui O 

Copyright in United States -mfk fijplBta "^ T * 

By E. L. Swick *^ "^ f 



^ ^ lii 



This Book is Dedicated to 

MOTHERS 

of Healthier Children 

To Nurses 

of a Better Race 

And All Who Would Enjoy 

The Pleasures of Life 

Realized Only Through 

a Sound Body 

and 

A Sane Mind 

Supported with 

Wholesome and Natural 

Food 



OCT 10 7? 

C1A600484 ' 



Xi, 



SCIENTIFIC COOKING FOR HEALTH 



INTRODUCTORY 

The writing of this book on the subject of 
foods, their value and how to prepare them is 
not a work of our choice. 

We have no desire to write. We do not like 
it in the least. We love to lecture. These lec- 
tures called forth a demand from so many that 
we are endeavoring to supply it. As we lectured 
on these subjects there was one question asked 
by nearly all: *'What shall we eat and how 
prepare it?'' 

In answering these two questions we have 
endeavored to be practical. We have omitted 
all fine-spun theories and have written nothing 
but what is possible for all to practice. 

All ideas of gratifying your taste have been 
ignored, but you will find the foods pre- 
pared as we have advised, to have a richer 
taste when the natural flavor is preser^^ed than 
when it is destroyed and an artificial flavor of 
salt and other condiments is added. 

Few people have any idea as to the richness 
of foods in their natural state. We have so 
long sought to satisfy our palate that we have 



6 SCIENTIFIC COOKING FOR HEALTH 

even destroyed the food value of many foods 
in order to satisfy taste. The body grows wealc 
and emaciated and instead of feeding it we 
pour in drugs. When the body asks for food 
we respond with poison. 

The object of this book is to teach, those 
who desire to eat to live how they may feed 
their bodies and reach a high degree of efficien- 
cy. Our object is to aid those who desire a 
better way of living — those who desire to rid 
themselves of drug habits, to free themselves of 
disease, to increase their energy, renew their 
strength, to put the bloom of youth back on 
the cheek; in other words to make life worth 
living. 

One of the saddest things to behold is the 
multitudes that are minus all mentioned above 
and are seeking for health and paying large 
sums to the specialist, because he has that title 
to his name. 

Others are reaching to the shelves of the 
drug store and buying all the medicines they 
see or hear of because printer ^s ink said it had 
cured some one. The world is full and running 
over will all kinds of so-called cures. Yet 
multitudes are not cured. Why! Because they 



SCIENTIFIC COOKING FOR HEALTH 

ignore the first principles of health. When 
people begin to learn that health is not bought 
but must be lived, then we will not be long in 
finding the foun-tain of youth. 

Neither the medical men and the great mul- 
titude of drugless physicians nor the common 
people seem to have any conception that with 
a very small mental effort they might secure 
a few fundamental principles that would lead 
them out of the wilderness of haphazard think- 
ing and make them their own physicians. 

This work seeks to give you those principles 
that will bring to you your desires if you will 
but persist. Health is one of the easiest things 
to secure if you study health. It is God's de- 
sire that you have it. All His laws are to help 
you to secure it. It leaves you only when these 
laws are broken. Follow the teachings in this 
work and it will be of great help in setting you 
right. In as far as it does we will be glad to 
have made this effort to write and publish this 
work. 




SCIENTIFIC COOKING FOB HEALTH 



Practical Suggestions 

To adopt the methods of living as set forth 
in thel previous volumes would mean a com- 
plete change in one's life and the pursuance 
of a definite object in the future. To attain 
such an object one must feel the need of a 
radical change. Just as he feels this need, will 
he persist in gaining this object. If this need 
is one in which life or health is involved, then 
we cannot tell how much he will do in order to 
accomplish his purpose. It all depends upon 
how mudh he prizes his life or health. The way 
some people live, you would judge they did not 
have a very great value placed Ujpon their 
lives, but the person who has will not stop at 
any sacrifice in order to, keep life or regain 
health. He does not consider his appetite or 
his personal pleasure worthy of consideration, 
if they are barring his path to health and hap- 
piness. If you have adopted the course as here- 
in prescribed, what are you expecting to gain 
by it? If it is health, then how do you expect 
it to come? 



SCIENTIFIC COOKING FOR HEALTH 



INSTANTLY? 

This is one of the great difficulties we have 
with so many; they will take years in violating 
the laws that broke their bodies, and note their 
decline all this time, then when they apply a 
new remedy they expect it to work a miracle 
for them. They begin to look in the glass after 
the first meal to see if their complexion is 
cTianging, or the tongue is clearing, or the pim- 
ples disappearing. They soon get discouraged 
and declare that the remedy is no good, as 
they followed the instructions carefully. 

HOW LONG WILL IT TAKE? 

This is governed by several things. The 
first is, how long have you been ailing? How 
bad are you? What caused it? Is the cause 
still existing? Can yoii remove it? Will you 
do it? Will this new system have all the sup- 
port you can give it? Have yon undergon-e op- 
erations? Have you been filled with serums? 

All of these enter into every case and de- 
termine the time it requires for this system to 
aid you in attaining your object. 



10 SCIENTIFIC COOKING FOR HEALTH 

WORK TO BE DONE 

How can you expect to see results until those 
bowels are moving well? They 'have refused 
to act normally for years. Constipation has so 
filled your system with poisons that you cannot 
hope to see results until that waste matter and 
the poisons are eliminated. Your pores are all 
stopped up by trying to assist them in their 
work. Your body is filled with acids and poi- 
sons that have been deposited in various places 
in the body until you are now suffering with 
your present troubles. Your system is short 
in all repair materials. You have eaten noth- 
ing that has produced strength for the nerves, 
and as a result you are in a serious condition- 

Your teeth are decaying because you have 
given your system no lime and flourine to pre- 
serve them. When you see what there is to be 
done, you will be patient with nature in her 
efforts to repair your body. She has been long 
suffering and patient. She has endured it all 
for years before you felt any complaint. When 
your system was sadly in need of lime she was 
slow to complain, and was forced to steal the 
supply you needed in your blood from your 



SCIENTIFIC COOKING FOR HEALTH 11 

teeth and bones. Do yon wonder that now she 
demands a little time to repair? Do you want 
to know how long it w^ill take to see results? 
That is up to you. How much are you going to 
assist Nature? How much material are you 
going to give her daily for this woii'k? 

MANY DO NOT TJKE THE CPIANGE 
OF FOOD 

There is one thing you will tind( as you 
continue this line of food and that is your 
appetite will change as you continue eating the 
undenatured foods. The one almost universal 
expression is that thoy would not return to 
the old method if they could, as the newer 
way is much more appetizing. 

The craving for sugars is one of the things 
noticeable. As you eat the natural foods you 
will receive enough sugar to satisfy the craving, 
which will soon cease. The craving for meat 
will be the same. You will find that the foods 
made from whole grains are so highly flavored 
that the others will taste flat if you attempt to 
eat them. There will be no desire to return to 
the old diet when you consider yourself well. 
Why should you desire to return? The old 



12 SCIENTIFIC COOKING FOR HEALTH 

way failed to support you. You would not 
apply such business methods to your business, 
and surely you will do as much for your sys- 
tem as you would for your business. 

WHAT DETERMINES IMPROVEMENT 

This is one of the most disputed points in 
many cases. So many will accept no evidence 
of being better unless all pains are gone. Some 
people enjoy having some ailment to talk about. 

The absence of pain is not always the best 
evidence of improvement. There is no certain 
thing that comes first, and another second. The 
^:igns of improvement are different in each 
person. The symptoms that may mean much to 
the physician may mean nothing to the patient. 
The expression of the eye, color of the face, 
(general complexion, condition of the skin, 
heart; action, respiration, color in the ends of 
the fingers, bowel action — all of these indicate 
that the system is at work, and you are on the 
rigOit track. 

BE PATIENT 

You cannot crowd nature. She can only 
work so fast. You may eat large quantities, 
but you will only hinder her in her efforts by 



SCIENTIFIC COOKING FOR HEALTH 13 

putting ill more than you can use. You took 
your time in wrecking your body, now be 
patient. Remember that big tasks and fine work 
are not done in a hurry. 

BE PERSISTENT 

Give your system all it needs. Distinguish 
between the calls of the system and those of 
habit. Answer its calls regularly. Interpret its 
calls accurately. Supply its calls cheerfully. 
Remember, that health comes only to its pur- 
suer — it never pursues you. 

A CLOSING WORD 

Let me emphasize two things: the first is that 
you do your part as faithfully as Nature will 
do hers. The second is, that results cannot 
fail. 

What you are to do then is to work in har- 
mony with Nature. You must always be ready 
to give her material to repair the body. When 
you wofi'k in harmony with her you cannot fail, 
you will find relief as thousands of others have. 
First, you will secure better circulation by feed- 
ing the various organs of your body so as to 



14 SCIENTIFIC COOKING FOR HEALTH 

enable them to function more perfectly. The 
change of your condition will be as rapid as 
possible. Do not worry over your weight, 
your pains, or anything else, as Nature knows 
how to do everything if you will but make it 
possible for her to work. Your flesh will, in 
time, become firm, and your complexion perfect. 
Your many symptoms will soon begin to dis- 
appear. Just a few months of hearty co-opera- 
tion with Nature will produce a state of health 
that makes life worth while. 



COMBINATIONS OF FOODS 

There are as many theories on combina- 
tions of foods as there are writers on the sub- 
ject of foods. I have read many of them and 
the thing that has impressed me most of all is 
how they all differ as to the question of com- 
binations. In many cases they are very success- 
ful in contradicting themselves. They give you 
tables and rules to follow that require the larg- 
est part of your time to figure out what to eat 
and what not to eat. Many people after read- 
ing them throw the whole thing aside and de- 
clare there is nothing in any of it. 



SCIENTIFIC COOKING FOR HEALTH 15 

It is true that most of the combinations set 
forth in the majority of books on this subject 
are good, but it is also true that the animal 
kingdom is not troubled with perplexing tables 
and combinations. 

There are a few things necessary to know 
when we are consuming large quantities of de- 
natured foods. One is not to have too many 
starchy foods at each meal, or too much sugar 
and meat. These are all acid-forming and will 
soon clog tlie system with acids. 

There are a few simple rules that should 
govern our eating that will produce health, as 
we have tried them out to our own satisfaction. 

One is to eat everything as nearly as pos- 
sible as Nature produced it. Preserve every- 
thing that Nature put in it. 

Never force yourself to eat because it is 
meal time. 

Omit all seasoning as nearly as possible and 
then you will never over-eat. Avoid gluttony 
at all times. 

Eat a balanced meal. Do not make it all 
starch or protein. 

Eat only a small number of articles. This 
is important. 



16 SCIENTIFIC COOKING FOR HEALTH 

I believe that in these points is the secret of 
our diet question. Among the animals you find 
only a few articles eaten at each meal. The 
horse has his oats and hay or corn and hay. 
The cow has her chops and hay, and so it is 
with nearly all the animals. We give them onlj' 
two or three things at one meal while we eat 
twelve or fifteen or more at every meal and then 
wonder Why we have gas and various trooibles. 
Follow the principles I have outlined above and 
you will find that it is no trouble to eat cor- 
rectly. The solution of the question of food 
combinations is not to combine certain foods 
under certain conditions,, but never to combine 
a great variety of foods under any circumstan- 
ces. 

WHOLE WHEAT FLOUE 

When any recipe in this book calls for flour 
we always mean whole wheat flour. We do not 
believe in the use of white flour for anything 
unless you wish to make a paste for papering 
your walls, as that is the only place it is fit to 
be used. We have tried whole wheat flour in 
every way that you use the white flour and find 
it much superior in taste, and the results on 



SCIENTIFIC COOKING FOR HEALTH 17 

the body are incomparable. It is true that the 
cake or pie crust made from the whole wheat 
flour will not be as wdiite as the other, but noth- 
ing in this book is given because of its looks or 
taste. Body buiUling and health are the main 
ideas in all menus and recipes. 

If 3'our first efforts to use whole wheat flour 
are not satisfactory, do not become discouraged. 
You will find it more difficult to use until you 
learn. It i3 a good policy not to make a com- 
plete change at once but \q mix your white 
flour and the whole wheat flour a little more at 
each baking until j'ou have learned the use of 
the whole wheat flour. By this plan you will 
not only learn to use it successfully but you 
can educate the taste of the family and they 
will be none the wiser. This is especially true 
of the children. 

AN EASY WAY TO IMAKE WHOLE 
AVHEAT BREAD 

2 cups of milk' scalded and cooled. 
1 teaspoonful salt. 
% cup sugar- 

1 cake of yeast dissolved in one-fourth cup 
of warm water. 



18 SCIENTIFIC COOKING FOR HEALTH 

Stir in enough whole wheat flour to make a 
dough thick as can be stirred with a stiff-hand- 
led spoon. Grease pans and fill about half 
full. Set them to rise in about 75 degrees. 
When raised until the pans are full put in 
oven and bake one hour. 

EAISED WHOLE WHEAT BREAD (No. 1) 

2 cups of potato water. 
1 teaspoon salt. 
% cup sugar. 

1 cake yeast. (This can be soaked in the po- 
tato water). 

Add whole wheat flour enough to make a 
*' sponge.'^ Let; this set over night, keeping 
warm. When it is ^ ' mixed '^ in the morning, 
stir in flour until it becomes thick, take out and 
knead. Put in a greased pan and if it comes 
along as it should, it will rise to twice the size. 
Shape into loaves with a little kneading. Let 
them rise to about one half the size,, and bake. 

Whole wheat bread bakes more slowly than 
white. When it is crusted over if it is greased 
with vegetable oil or butter it will make the 
crust softer. Lay a paper or tins over it after 
it has baked a while, which will also help. 



SCIENTIFIC COOKING FOR HEALTH 1^ 

If you fail with whole wheat bread the first 
time do not give up. Whole wheat bread is 
harder to make than white. 

If you have good luck now baking bread do 
not try any new recipes, just add a portion of 
whole wheat flour each time. Each time you 
bake use less of the white and more of the 
whole wheat and soon you will have a whole 
wheat recipe. 

That is a better way if you do not like 
coarse bread, as you have not made a radical 
change in your cooking. 

WHOLE WHEAT BREAD (No. 2) 

1 quart of whole wheat flour. 

1 quart of scalded milk- 

2 Fleischmann yeast cakes dissolved in % 
glass of water. 

Let this rise for about thirty minutes in a 
warm place. 

Add 2 quarts of whole wheat flour to make 
a stiff dough. 

Let this rise until double its size and mould 
into five medium loaves, and when double their 
size, bake in a medium oven. 



20 SCIENTIFIC COOKING FOR HEALTH 

These loaves baked in cans like one pound 
coffee cans, with covers, make nice loaves. 

EOMAN MEAL BREAD 

1 cup of Roman meal. 

2 cups whole wheat flour. 

1 heaping teaspoonful of soda (depends on 
the milk.) 

2 cups buttermilk. 

iy2 doz. English walnuts (chopped medium). 
% cup of dark brown sugar. 
^/2 level teaspoonful of salt. 
Bake about forty-five minutes in moderate 
oven. (This makes one loaf.) 

BRAN BREAD 

1 pint of Ralston 's bran. 
1 pint whole wheat flour. 

3 cups of sour or buttermilk. 

1 level teaspoonful of soda to each cup. 
1 level teaspoonful of salt. 
V2 cup of brown sugar. 
% cup or more of raisins. 
Bake about forty-five minutes. (This makes 
two loaves.) I 

(Omit all salt as soon as possible.) i 



SCIENTIFIC COOKING FOR HEALTH 21 



HE.\J/rH BREAD 

1/2 pint of Roman meal. 

% pint of Ralston 's bran. 

1 pint of coarse whole wheat flour. 

Vo cup of chopped walnuts (not too fine)- 

1 cup currants. 

8 cups sour milk or butter milk. 

1 level teaspoonful of soda to each cup of 
milk. 

Vo cup of brown sugar. 

1 level teaspoonful of salt. 

(This makes a good bi*ead if you omit the 
sugar. ) 

Bake about forty-five minutes in moderat*? 
oven. (This makes two loaves.) 

WHOLE WHEAT GEMS 
1 large cup wholcv wheat flour. 
1 cup sweet milk. 

1 level teaspoonful of Royal baking powder. 
1 tablespoonful of vegaline (or some vege- 
table oil.) 

Small amount of salt. 
Bake in quick oven. 



22 SCIENTIFIC COOKING FOR HEALTH 



EOMAN MEAL GEMS 
1 tablespoonful of vegetable shortening. 

1 cup sour milk. 

Pinch of salt. 

% teaspoonful of soda. 

1 tablespoonful of sugar. 
% cup of Roman meal. 
% cup whole wheat flour. 
Bake in moderate oven. 

WHOLE WHEAT BISCUITS 

2 cups whole wheat flour. 

1 tablespoonful vegetable shortening. 

1 heaping teaspoonful Royal baking powder. 

1 cup sweet milk. 

Roll medium thin and bake in a quick oven. 

(You can use your own recipe with the vege- 
table oils and whole wheat flour. As little salt 
as possible.) 

RICE MUFFINS 

1 cup boiled unpolished rice, 2 eggs, 1 heap- 
ing tablespoonful butter, 1 tablespoonful of 
strained 'honey, 2 teaspoonfuls of Royal baking 



SCIENTIFIC COOKING FOR HEALTH 23 

powder enough whole wheat flour to make a 
batter. Beat well and bake in a moderate oven. 

GRAHAM ^MUFFINS 

I quart graham flour, 1 egg, 2 cups whole 
milk, 1 tablespoonful butter or vegetable short- 
ening, 1 tablespoonful strained honey. Bake in 
quick oven ten or fifteen minutes. 

SHORTENING 

The most common ingredient used for short- 
ening is lard. But in the past few years vege- 
table oils have come on the market and are 
rapidly replacing lard. The only thing that 
prevents them from doing it entirely is ignor- 
ance as to the evil effects of lard and the food 
value of the vegetable oils and butter. 

Recent experiments made on rats show this 
difference in food values. Two cages of rats 
were fed with butter and lard. The one fed 
on butter fattened and did well while the ones 
fed on lard soon died. This shows us that 
there is little or no food value in lard. This 
being true, then why should we ever use it in 
our foods? 

Do not use substitutes for butter as they 



24 SCIENTIFIC COOKING FOR HEALTH 

contain but little food value- Our one idea is 
the eliminating of all things in our meals that 
do not contribute to our bodily needs. 

If you want pie always make the crust with 
whole wheat flour and use the whole wheat 
flour for thickening. Never use corn starch. 

PIE CRUST 

% cup of vegaline (or any other vegetable 
shortening. ) 

% cup boiling water. 

1% cups whole wheat flour. 

A pinch of salt. 

Pour boiling water over vegaline and stir 
until all lumps are dissolved. Add salt and 
flour and mix lightly and roll. 

This will make a much darker crust than 
you are used to^ and you may think it does not 
look nice enough to serve, but after you have 
used it a few times you will never go back to 
the white flour. 

RAISIN PIE 

1 cup raisins. 

% cup of bi^own sugar. 

1 tablespoonful of whole wheat flour. 



SCIENTIFIC COOKING FOR HEALTH 25 

IVl' cups of boiling water- 

Or, the flour and sugar can be put in the bot- 
tom of the pan and the raisins added, and cold 
water used. 

Other wholesome pies can be made of apples, 
fresh berries, prunes, peaches, etc. If you in- 
dulge in lemon and orange pie, always make 
the crust and thickening with w^hole wheat flour. 

Pumpkin, sweet potato and squash pie 
should all be made wath whole w^heat crust 
and as little spice as possible. 

WHOLESOME FRUIT CAKE 

% pound of black figs. 

%pound of dates. 

1 pound English walnut meats. 

1 pound currants. 

1 pound raisins. 

Chop all these separately medium fine and 
mix together. Add 1 teacupful of whole w^heat 
flour. Butter any dish for w'hich you have a 
cover that fits down inside. Pour the mixture 
into the dish after you have it buttered, place 
the cover on it so it w^ill rest on the mixture. 
Weig'ht with about thirty pounds and allow to 
press for from six to eight hours- (If you feel 



26 SCIENTIFIC COOKING FOR HEALTH 

you must have it seasoned with citron peel, 
(grind fine one half pound of preserved citron 
and mix with the other fruits). This can be 
used for the holiday table and should be made 
several weeks before using. 

APPLE SAUCE CAKE 

1 cup dark brown sugar. 
% cup vegetable shortening. 

1 cup raisins. 

2 teaspoonfuls of soda in one cup of apple- 
sauce. Beat until dark. 

3 cups of whole w^heat flour. 

WHOLE WHEAT HEALTH CAKE 

(Two Layers) 
Yolk of 2 eggs. 
1 cup of strained honey. 
1 cup of sweet milk. 
3 cups of whole wheat flour. 
% cup of butter. 

3 level teaspoonfuls of Royal baking pow- 
der- 
Use the whites of the eggs for frosting. 



SCIENTIFIC COOKING FOR HEALTH 27 



HEALTH COOKIES 

1 Clip of butter or vegetable shortening. 

1 cup of strained lioney. 

% cup of apple sauce. 

1 rounded teaspoonful of soda. 

5 cups of whole wheat flour. 

You will find that these recipes will not pro- 
duce cookies and cake that will *^melt in your 
mouth" but when vou have given them to th« 
children you have given them something that 
will feed the body. 

It is not necessary to use only recipes in this 
book. As we have stated before, we want to 
give you the principle of them so you will al- 
ways be able to feed the family wholesome 
foods. Use any recipes you have, using whole 
wheat flour and brown sugar or strained honey, 
in the place of white flour and granidated sugar. 

MOLASSES CAKE 

% cup vegetable shortening. 
% cup brown sugar. 
V2 cup of molasses. 
% cup of cold water. 



28 SCIENTIP'IC COOKING FOR HEALTH 

1% cups of whole wheat flour. 
1 cup of chopped raisins. (Other fraiits may 
be used.) 

1 teaspoonful of soda. 

2 eggs. 

A*' 

SALT, PEOPPEE AND SPICES 

There is no question connected with foods 
that is more vital than that of seasoning. There 
are several evils connected with this habit. 

First is that the seasoning causes one, to 
eat much more than he would otherwise. This 
alone would argue against salt, pepper and 
other condiments. One of the greatest sins 
against our bodies is the over-consumption of 
foods. 

The second reason is that seasonings are 
very 'harmful themselves. Peppers and pungent 
condiments are stimulants to the body as the 
whip is to the horse. They never produce 
strength but rather dissipate it. Salt is a deadly 
poison. That which you taste and call salt is 
the chlorine in it and it is very poisonous. It 
is destructive of life. All you have to do to 



SCIENTIFIC COOKING FOR HEALTH 29 

convince yourself of this fact is to pour salty 
water around a plant and see how quickly it 
will die. 

This chlorine is very destructive to the del- 
icate mucus membranei of the body. It has 
much to do with high blood pressufre, hardening 
of the arteries, and many other bad conditions 
of the body. 

If you will prepare your foods as we have 
endeavored to teach you in other parts of this 
work, you will find that your foods will not re- 
quire any salt. Omit it gradually from your 
cooking and its absence will not be missed. 




(I 



f ■ . 



VEGETABLES 



32 SCIENTIFIC COOKING FOR HEALTH 

In the cooking of vegetables you can do 
much to starve or feed your system. Remember 
that most of the mineral salts in our vegetables 
are next to the skins. In peeling the potato 
you lose the largest part of the mineral salts 
by throwing the peelings away. This is true of 
all vegetables. 

Again, the vegetables suffer another loss when 
you cook them and drain the water off. This 
water contains the remaining chemicals and is 
of great value to the body. 

In preparing all vegetables there is only one 
thing to remember, and that is cook them so 
as to preserve all that Nature has placed in 
them. 

When you pare them and throw the paring 
aw^ay, and then boil them and throw that water 
away, you no longer have a potato or parsnip, 
you have nothing but a mass of starch. There- 
fore you are not eating a vegetable which was 
perfectly balanced when you started preparing 
it for the table, but an article you have un- 
balanced by your method of preparation. This 
often produces gas and other troubles and then 
the article of food is blamed when the real 
trouble is that you have not been eating a po- 
tato, but only the starch it contains. 



SCIENTIFIC COOKING FOR HEALTH 33 



CAHROTS 

Clean the carrots \vdth a stiff vegetable bnish 
(do not peel) slice and cook in a small amount of 
water and cream. Or they caii be diced and 
boiled until dry and a lump of butter added. 

Or, clean ami cook until tender and mash, 
beating in a large hrnip of butter. 



CARROTS AND PEA5 

Dice about five small carrots and cook until 
lender, simmer down in their own juice, add 
about one cup of cooked green peas (use what- 
ever amount you want of each), add a lump 
of butter and serve. 



PEAS 

Shell and cook until tender, do not drain, 
add a little cream and butter and thicken with 
whole wheat flour. Always cook the pods in a 

soj)ar?ite dish, or cook ^^ith peas and lift out 
when' tender, and add the water they are cooked 

in ic tie "3^33. ^h^ P'"'^^ r^on^iin ^f m'l'^r- nun- 
er^l sa>s 'dZ ria^ pea? 



34 SCIENTIFIC COOKING FOR HEALTH 

CAULIFLOWER 

Select a small head of cauliflower, wash and 
break into a kettle with water enough to nearly 
cover, let boil almost dry and when tender add 
one cup of whole milk and thicken with whole 
wheat flour. -It can also be boiled and served 
with drawn butter. 

If there is a left-over dish to be prepared, it 
can be baked. Put in a casserole, cover with 
whole wheat bread crumbs and very little cheese 
and butter. Add one cup of cream and bake 
about twenty minutes. 

(L^se as little salt as possible.) 

Fresh cauliflower can be used this way also. 
Or fill casserole with cauliflower and cover with 
milk and bake until tender with a large lump of 
butter. 

CAULIFLOWER AU GRATIN 

Put the cauliflower in a casserole, put on the 
bread crumbs and grated cheese and pour over 
all one-half cup drawn butter sauce. Bake un- 
til tender. If cooked cauliflower is u»ed, bake 
fifteen or twenty minutes. 



li 



SCIfiXTlFlC COOKLNO roll HJEALTH 35 

PEAS AU GRATIN 

One pint of peas cooked with a little onion 
and celer>^ Simmer until nearly dry and put 
through a colander, add one cup of whole wheat 
bread crumbs, one half cup of milk, a large 
lump of butter; put in casserole, add grated 
cheese to the top and bake about half an hour. 

STRING BEANS 

Cut them up and cook until tender like peas, 
or leave them whole and cook down in thei** 
own water with a little meat. 

DRIED BEANS 

DO NOT PARBOIL BEANS. Put them in 
a generous amount of water, boil until tender, 
and nearly dry, add a lump of butter and serve. 
(Use as little salt as possible and do not use 
soda. Soda destroys the natural chemicals in 
the beans.) 

BAKED BEANS 

Cook as above about one half hour or longer, 
when nearly dry pour into casserole with a 
little butter, a little chopped onion, a cup of 



36 SCIENTIFIC COOKING FOR HEALTH 

cream and bake about five hours. (As little 
salt as possible.) 

They can be baked without the cream and 
dot on top ^\ath small pieces of meat. If you 
want them a little sweet, add a small amount of 
strained honey. Lima beans or brown beans 
can be sei'\^ed in the same way. 

PARSNIPS 

Clean parsnips with a stiff brush, boil until 
tender in small amount of water. When almost 
dry mash and beat in a lump of butter. 

BUTTERED PARSNIPS 

Boil down in their own water until tender, 
slice lengthwise. Chop a small portion of par- 
sley in sauce pan witli butter, when heated add 
parsnips, let boil and turn when heated thiii, 
place on serving dish and pour melted butter 
over and serve. 

BAKED PARSNIPS 

Put parsnips in casserole and cover with 
wh(tle milk, dust in a little whole wheat flour, 
add a large lump of butter and bake until tender. 



SCIENTIFIC COOKING FOR HEALTH 37 

STEAMED POTATOES 

Ulean w4th a stiff ve«^etable brush and steam 
until tender. If you do not want to serve them 
with the skins on, remove the skin by pulling 
it off. Do not peel. Put the potatoes in a ket- 
tle and mash with cream and butter. 

i 

BAKED POTATOES 

Select potatoes of a uniform size and clean 
with a stiff' brush. Bake until tender and serve. 
Or they can be prepared in the same way and 
when tender, slice with a sharp knife, scrape 
contents into a hot bowl with a little cream and 
butter and return to the skins. Pin together 
with toothpick and serve. The skins can be 
rubbed over with butter. Always eat the skins. 

POTATOES ON HALF SHELL 

Proceed as above, and beat into the mix- 
ture the cream and butter. Fill the skins lightly, 
heaping high, leaving the surface rough. The 
whites of eggs can be beaten in if desired. Gar- 
nish with parsley. Serve on hot platter. 



38 SCIENTIFIC COOKING FOR HEALTH 

ESCALLOPED POTATOES 
Cut ** left-over^' steamed or baked potatoes in 
casserole with diced onions and cover with milk 
and bake until bix)wn. 

BUTTERED BEETS 

Dice one cold beet. Melt butter in sauce pan 
and add beets. When thoroughly heated serve 
in a hot dish. Or put in a casserole with butter 
and about two tablespoonfuls of water and heat 
well. 

BEETS WITH OLIVE OIL 

Slice cold beets thin and serve in lemon juice 
and olive oil. 

BAKED SQUASH 

Cut in squares and place in oven and bake 
until brown and tender. 

STEAMED SQUASH 

Cut in squares and place in steamer and 
steam until tender, or cut squash in half and 
place in kettle with a small amount of butter. 
Place the peeling in water. Steam until tender, 
scrape out in vegetable dish and mix with 
butter. 



SCIENTIFIC COOKING FOR HEALTH 39 

BAKED CABBAGE 

Chop cabbage fine and place in casserole, 
cover with milk, add a lump of butter and bake 
about on^ hour or until tender. 

BAKED CABBAGE (2) 

Chop cabbage fine and boil until tender. 
Put a layer in a casserole with a layer of cheese 
and drawn butter sauce. Proceed the same way 
as before until the dish is full, add a layer of 
cheese last, cover with a layer of whole wheat 
bread crumbs, bake until brown. Fresh cabbage 
can be used without boiling. Add one cup of 
milk if raw cabbage is used. 

HOT SLAW 

Chop fine the amount of cabbage you want 
and cook down in a sm:all amount of water. 
AVhen tender, add lemon juice to make it as 
sour as you want. Let it simmer down until 
seasoned all through and serve hot. 

BOILED CABBAGE 

Quarter the head of cabbage and boil with 
small piec« of meat. 



4^ SCIENTIFIC COOKING FOR HSaLTH 

STUFFED PEPPERS 

Select even' sized peppers aiid stuff with equal 
pdtts of chopped' cabbage, celery and onions- 
rlabe in pan With a little water and bake until 
lender. Or mix tomatoes and whole wheat 
patts of chopped Cabbage^ celery and onions^ 

BAKfiD ONIONS 

Slice krge onions iii casserole and cover with 
Whole inilk. Dtigt in a little whole wheat flour 
and lump of butter. Bake about one hour. 

CREAMED ONIONS 

Boil dowuf in their own water and when 
nearly tender, add cream and thicken with 
whole wheat flour. 

CREAIMED TURNIPS 

If the turnips are young and tender they can 
be cleaned with a stiff brush and cooked with 
the peeling, but if they are old they will have 
to be peeled. They can either be diced or 
sliced; cook until the water is all sinmiered 
down and add cream sauce of milk and butter 
and whole wheat flour. Always cook a little 



SCIEN'TiFIC COOKING FOR HEALTH 41 

longer witli whole wheat flour sauce than with 
white flour» as it might have a raw taste to 
those not used to it. 

BOn.ED TURNIPS 

Cut in (juarteis and boil until tender, mash 
and add a luni]) of butter and serve, after heap- 
ing lightly i" vegetable dish. 

ASP.VEAGUS 

Wash and cut off the woody ends and boil 
in a little water about twenty minutes; simmer 
down in their own water and serve on toast 
with drawn butter. 

Asparagus can also be cut in pieces about 
an inch long and cooked down in the water and 
a piece of butter added when tender. 

CORN ON THE COB 

Remove the husks and boil, or leave the 
last layer on and boil a few minutes to taste. 
Some like it boiled longer than others, the flavor 
changing with the length of time cooked. 



42 SCIENTIFIC COOKING FOR HEALTH 



i^CALLOPBD TOMATOES 

Select six ripe tomatoes, skin and cut into 
small pieces. Spread a layer in a casserole, add 
a layer of whole wheat bread crumbs and dot 
with butter; continue until the dish) is filled, 
leaving bread crumbs on top. Bake about forty- 
five minutes, 

ESCALLOPED OYSTER PLANT 

Prepare this vegetable as for soup and boil 
until tender. Use the same measure of whole 
wheat bread crumbs that you have of salsify. 
Put a layer of bread crumbs in buttered casser- 
ole, then a layer of salsify, and bits of butter. 
Continue until you have the desired amount. If 
there is any of the water left that the salsify 
was boiled in pour that over with sufficient milk 
to cover, and bake for thirty minutes in a med- 
ium hot oven. 

SPINACH 

Thoroughly wash spinach and cook in a small 
amount of water; do not drain. When tender 
simmer down until dry enough to serve and add 
a large lump of butter. 



SCIENTIFIC COOKING FOR HEALTH 43 

BAKED SPINACH 

AVilt spinacli with hot water and pack into 
casserole, ponr over drawn butter and bake 
until tender. Always use as little salt as pos- 
sible. 

SWISS CHARD 

Prepare the same as spinach. 

Use freely all greens possible in season. 
Beet tops, turnip tops, mustard, etc. If you do 
not like phiin greens, prepare them with a small 
piece of meat to season. 

SOUPS 

There is not mucfli to be said on the subject 
of soups, but we have found it very helpful in 
making soups to drain all the vegetables where 
they could not be cooked down, into a vessel, 
and then use that water in making soups or 
gravies. By this method you presence all the 
elements of the vegetables and serve them at 
your meals. 

When you have added these waters to your 
soup you will be surprised at the richness it 



44 SCIENTIFIC COOKING FOR HEALTH 



adds in flavor, besides adding food value. 



VEGETABLE SOUP 

Clean with a stiff brush the following vege- 
tables: caiTots, onionsy cabbage, celery, par- 
snips etc. These can either be ground in a 
food chopper or diced. Cook a long time as 
there is a flavor to be gotten that is not ob- 
tained by cooking a short time. Add about one 
cup of unpolished rice. Some like to cook the 
rice in a separate dish. It is not necessary, as 
it will cook tender with the vegetables. Add a. 
large lump of butter. 

ROAST CORN ON TflE COB 

This makes a delicious **camp fire*' dish.. 
Turn back the husks and remove tihe silk, tie* 
the ends of the husks back to cover the ear and- 
bake in hot ashes or clay. 



STEWED CORN 

Cut the kernels off the cob and cook in cold* 
milk. When it comes to a boil add a lump of 
butter and serve. 



SCIENTIFIC COOKING FOR HEALTH 45 



BAKED CORN 

Split kernels in two and scrape off the cob the 
amount you want to prepare and put in a cas- 
serole, add lump of butter and bake. 

Home dried or canned corn can be serveil 
in the same way. 

T0MAT0E8 

Canneil tomatoes may be used as follows: 
Put a medium sized lump of butter in a stew pan 
and pour in the tomatoes; cook about fifteen 
minutes, add one-half cup of whole wheat bread 
crumbs and serve hot. 

COLD 8LAW 

About one cup of cabbage chopped fine, two 
tablespoonfuls of sour cream, one teaspoonful 
of strained honey. 

COTTAGE CHEESE AND CABBAGE SALAD 

Equal parts chopped cabbage and cottage 
cheese, liberal amount of boiled dressing, and 
ser^'e on lettuce leaf, or garnish with parsley. 



46 SCIENTIFIC COOKING FOR HlfiALTa 

STUFFED TOMATO SALAD 

Pour boiling water over tomatoes, remove 
skin carefully, cut a piece out around stem, re- 
move seeds and stuff with ^'Cabbage Salad'* 
and serve on lettuce leaf or garden cress. 

TOMATO SALAD 

Remove skins of tomatoes and thoroughly 
dry] lettuce leaves. Place tomato on lettuce, 
lift out a small piece of the top of the tomato 
and place a ripe olive in the hole. Pour French 
dressing over and serve. 

CAULIFLOWER SALAD 

Equal portions of cauliflower and lettuce 
chopped fine, mix with a small amount of 
chopped parsley and dressing and serve on let- 
tuce leaf. 

BEET AND CABBAGE SALAD 

Boil a medium sized beet and when cold cut 
in slices, cut out the center of slices and let 
stand in lemon juice, chop the beet you have 



SCIENTIFIC COOkiNQ FOR HEALTH 47 

removed with an equal amount of cabbage, mix 
with dressings place inside the ring and serve 
on lettuce leaf. 

EUTABAOA OR TURNIP SALAD 

Either of the vegetables make a nice salad. 
Select tender turnips, paae and put through a 
food chopper, add ground celery, a little onion 
or green sweet pepper. Serve on lettuce leaver 
Use boikd or mayonnaise dressing. 

GREEN PEPPER SALAD 

Select peppers of even size and fill with 
ground vegetables — cabbage, celery, onions, and 
a little chopped cooked beet, thoroughly mixed 
with dressing. Place two green olives on top. 
Garnish dieh with parsley or lettuce leaf. 

CUCUMBER SALAD 

Dice cucumbers and mix with chopped green 
onions. Chop head lettuce and make a bed 
of it on the salad dish, put about two table- 
spoonfuls of the mixture on the lettuce, place 
a ripe olive on top and serve with mayonnaise. 



48 SCIENTIFIC COOKING I<X)R HEALTH 

SPINACH SALAD 

Equal amount of spinach and celery, a littlo 
green onion, chop together and serve with either 
French or boiled dressing. 

Or, chop spinach and green pepper together 
and mix with tlie same amount of grated or 
ground carrots, mix with dressing and senve 
on salad dish garnished with strips of lettuce 
and spinach lea\^es. 

TOMATO AND CUCUMBER SALAD 

Make a bed of sliced head lettuce on the 
salad dish and slice cucumbers and tomatoes 
vea-y thin, place a layer of tomatoes on the let- 
luce, then a layer of, cucumber and another 
layer of tomato. A small amount of green on- 
ion can be cut over the top. Dot with mayon- 
naise dressing. 

WATER CRESS SALAD 



Equal pai'ts water cress and lot hire, luaj.ioli 
of parsley, a little anon onio'j; m' v '*h bo:h:l 
dressing and serve on letiuce leaf. \ 



SCIENTIFIC COOKING FOR HEALTH 49 

STUFFED CUCUMBER SALAD 

Cut the ends off the cucumbers and pare, 
cut in two lengthwise and remove seeds. Chop 
together tomato, celery and parsley, mix with 
dressing and fill cucumbers, place a ripe olive 
at each end and one in the middle of the filling 
and serve on a bed of lettuce or water cress. 

BEET SALAD 

Equal pai*ts chopped beef, (cooked) and 
chopped cabbage. Serve on lettuce leaf with 
dressing. 

Or, slice beets, or use very small ones soaked 
in lemon juice„ and serve with sliced celery 
hearts. Dot with dressing. 

SWEET PEPPER AND CHEESE SALAD 

Stuff green pepper with cottage cheese and 
nut meats. Slice and serve on lettuce leaf. 
Cream cheese may be used also. 

NUT AND CELERY SALAD 

Equal parts English walnuts, almonds and 
pecans, add twice as much chopped celeiy as 



50 SCIENTIFIC COOKING FOR HEALTH 

nut meats and mix with dressing, mould and 
serve on lettuce leaf. 

CHEESE AND TOMATO SALAD 

One thick slice of tomato with cream cheese 
ball on lettuce leaf. 

OLIVES AND CELERY SALAD 

Sliced stuffed olives and sliced celery hearts, 
served on bed of lettuce. Dot with dressing 
and grate a little cream cheese over all. 

CHAPTER V— SOUPS 

DRIED GREEN PEA SOUP 

One cup of home dried peas (do not use 
split peas as they have been robbed of the min- 
eral salts,) one large onion, one carrot, two 
stalks of celery. Soak the peas over night — do 
not drain. Boil for about three hours. Dice or 
grind the vegetables. When all are cooked, it 
can be sensed, or a pint of whole milk may be 
added before serving. 

GREEN PEA SOT^P 

Boil one ])iHt oF green ])ea:s until soft, add 



SCIENTIFIC COOKING FOR HEALTH 51 

one quart of fresh milk and heat to almost a 
boiling point; add a large lump of butter and 
serv^e. A little whole wheat flour creamed with 
a little milk may be added if desired. 

PUREE OF PEA SOUP 

Soak one pint of home dried peas over night, 
cook with one quart of boiling water, one onion, 
a small amount of celery and a little parsley. 
Sinmier for two and one-half hours, nib through 
a colander, add a hmq) of butter, ae-heat and 
serve in hot dishes. 

BEAN SOUP 

Two cups of navy beans, one onion, one stalk 
of celery, one caiTot, small amount of parsley. 
Soak the beans over night (do not drain or 
parboil) when they have boiled a short time 
add the vegetables either diced or ground. When 
all is tender add parsley and large lump of but- 
ter, and serve in hot dishes. 

BEAN PUREE 

Soak beans over night or put them over fire 
and boil three or four hours. When tender put 



52 SCIENTIFIC COOKING FOR HEALTH 

throug'h a sieve and add whole milk enough to 
make it like a thin gravy. Add a lump of but- 
ter and serve hot. Any beans may be used. 
LIMA BEAN SOUP 
Boil until tender and add a large lump of 
butter, one pint of whole milk and thicken with 
a little whole wheat flour. It can also be served 
as a puree. 

TOMATO SOUP 

Boil one cup of tomatoes in one pint of water 
small amount of diced celery and onions. Thick- 
en with a little whole wheat flour. 

RICE TOMATO SOUP 

Boil unpolished rice, and when nearly tender 
add tomatoes as prepared above. You will not 
need any thickening for this. 

RICE AND CLAM SOUP 

Soak one cup of unpolished rice about two 
'hours, cook until soft. Add to this one pint 
of minced clams and a large lump of butter, 
and serve hot. When ready to serve, add a 
pint of whole milk. 



SCIENTIFIC COOKING FOR HEALTH 53 

CREAM OF CLAM SOUP 

Clean one dozen clams and mince. Use one- 
half as much water as you have m.inced clams. 
Boil a few minutes, add one quart of milk. 
Thicken with a tablespoonful of whole wheat 
flour creamed with a little of the milk. 

CLAM CHOWDER 

To one pint of clams add one diced onion, 
one-half cup chopped celery, one diced potato. 
When all is tender add one quart of milk and 
let it come to a boil, add a large lump of butter 
and serve hot. 



CREAM OF CELERY 

Four stalks of celer}% a large lump of butter, 
two cups of milk. Boil celery in a very little 
water until tender. It can be put through a 
colander if desired. Add milk, stir the butter 
and two tablespoonfuls of flour together and 
add to the mixture. Stir until cooked and serve 
with strips of whole wheat toast. 

Or, put through a food chopper, one stalk of 
celery, one onion and one carrot. Boil in one 



54 SCIENTIFIC COOKING FOR HEALTH 



quart of water about forty-five minutes. Add 
one quail of milk and lump of butter. If too 
thin add a little thickening of whole wheat flour. 



CREAM OF COEN SOUP 

Take one pint of home canned corn, heat and 
add one pint of milk. Cream one tablespoonful 
of whole wheat flour with a little milk and add 
to the corn and milk. Cook until thickened and 
add a lump of butter and serve. Do not boil. 

CREAM OF CAULIFLOWER SOUP 

Cook one small head, of cauliflower in a 
small amount of water. When tender add milk 
and a little whole wheat flour and a lump of 
butter. 

Cream of onion and cream of aspaiagus may 
be served the same way. 

A^EGETABLE OYSTER SOUP 

Clean and cut salsify in small pieces and 
cook in a small amount of water. When tender 
add whole inilk and butter and serve in hot 
bowls. 



SCIENTIFIC COOKING FOK HEALTH 55 

CHAPTER VI— SALADS 

The one salad that is prepared more than 
any other is the potato sahid. It is the most 
useless and the hardest to digest. Any two or 
three raw vegetables make a palatable salad, 
served with dressing and nuts. The best way 
is to make up combinations youi"self and then 
you will not get tired of one kind. The few 
we have given you here will give you an idea 
how to use raw vegetables. There should be a 
green salad on the table every day. 

CARROT SALAD 

One carrot grated or chopped fine, one stick 
of celery, one large apple. Mix with dressing 
and serve on lettuce leaf. 

CARROT AND CABBAGE SALAD 

One-half cup chopped cabbage, one-half cup 
chopped celerA% one-half cup diced beets 
(cooked). Serve on lettuce leaf. Either may- 
onnaise or boiled dressing- 

CABBAGE SALAD 
Shred a portion of solid cabbage, a little 



56 SCIENTIFIC COOKING FOR HEALTH 

green onion or green pepper^ mould in forms and 
serve on crisp lettuce leaf. Add two or three 
olives. 

PINEAPPLE ORANGE SALAD 

One slice of pineapplef cut in fomr pieces; 
place one section of orange between each piece, 
with large walnut meat in center. Sprinkle with 
diced banana. 

APPLE SALAD 

Cut fine a portion of head lettuce and mix 
with chopped apples and figs. Serve with fruit 
dressing if desired. Serve on lettuce or water 
cress. 

PINEAPPLE LETTUCE SALAD 

Head lettuce, pineapple, carrots and a few 
raisins. Mix with fruit dressing and serve on 
lettuce leaf. 

PINEAPPLE NUT SALAD 

Equal parts nuts and raisins, apples and 
carrots, mixed with fruit dressing. Mould and 
serve on lettuce or water cress. 



SCIENTIFIC COOKING FOR HEALTH 57 

ENDIVE ORANGE SALAD 

Place two sections of orange nicely fitted 
into a strip of endive, a small amount of mayon- 
naise between each piece of orange, lay a wal- 
nut on dressing. Arrange other pieces of en- 
dive on plate. 

CANDLE SALAD 

Place a lettuce leaf on plate, add on« slice 
of pineapple. Sharpen one end of one third 
of a banana and stick in the hole of the pine- 
apple. Dot the pineapple with dressing. Dip 
a little of the banana out on top with the point 
of a spoon so a maraschino cherry will stay 
there. Sprinkle with chopped nuts. (This 
gives some color for the Holiday table. 

FRUIT SALAD IN APPLES 

Cut the apple in half and remove the core. 
Scrape out the inside to make a ^hell,, add the 
apple you have scraped out to small part nuts, 
dates and pineapple. Mix with any desired 
dressing, dot with dressing and sprinkle with 
nut meats. 



58 SCIENTIFIC COOKING FOR HEALTH 

FRUIT SALAD IN ORANGE PEEL 

Remove the orange and make like apple sal- 
ad, or Jello may be used to make the filling 
with the fiTiit and nuts. Place in orange peel- 
ing after the edge has been notched, stick whole 
pecan meats into the top. 

FRUIT SALAD 

One orange, two sliced pineapples, one large 
appk\ one ripe banana. Serve with dressing on 
lettuce leaf and sprinkle with chopped nuts. 

BANANA SALAD 

Slice banana lengthwise and lay on lettuce 
leaf; mix equal parts celery and dates with 
dressing, place a portion on each side of the 
banana, remove the seeds from dates and place 
dates on top of the banana. Dot with dressing. 

PEAR OR PEACH SALAD 

Either of these fruits make a nice salad where 
yon have to serve a little lunch on ^hort notice. 
Have some home canned fruit and sprinkle with 
chopped walnuts or almonds. It can be served 
with or without the lettuce leaves. Use either 
mayonnaise or French dressing. 



SCIENTIFIC COOKING FOR HEALTH 5'J 

APPLE RAISIN SALAD 

Equal portion of apple and raisin^ enough 
lettuce to equal both, sliced with sharp knife. 
Mix with dressing and serve on water cress. 

COMBINATION SALAD 

About one-fourth head of lettuce, equal parts 
tomato and cucumber, one stick of celery, a 
few radishes and green onions^ small amount of 
green pepper, a tablespoonful of green peas. If 
you favor one vegetable more than another let 
that one predominate. Serve with mayonnaise 
or boiled dressing. 

CHAPTER VII— FRUITS 

BAKED APPLES 

Wash and core the apple, stutf the hollow cen- 
ter with raisins and strained honey; bake until 
tender and serve with cream. 

APPLE SAUCE 

Make a syrup of honey and water, quarter 
the apples and drop into the hot syrup and 
boil until tender. 



60 SCIENTIFIC COOKING FOR HEAI/TH 

PRUNE SAUCE 

Wash prunes well and cover with cold water, 
let them stand for thirty-six to forty-eight 
hours and serve. Do not cook. You will note 
a flavor that is not obtained by cooking and 
you \\dll not need any sugar. If you want them 
a little sweeter, add a little strained honey. 

FIGS 

Figs can be prepared the same way as prunes 
or they may be soaked in milk. Select black 
figs and soak in FRESH milk for forty-eight 
hours in a cool place. The figs will absorb the 
milk and make a dainty dish. 

PRUNE WHIP 

Soak the prunes until very soft,, mash and 
serve with whipped cream and ground nuts. 
Plain cream may be used. 

BAKED BANANA 

This is one of the fruits that is seldom 
cooked. However, if you will select ripe bananas 
and bake in a covered earthen pan or casserole 



SCIENTIFIC COOKING FOR HEALTH 61 

for about fifteen minutes, you will have a very 
wholesome dish. They can be served plain or 
with cream or ground nuts, or both. They are 
exceptionally good for children. 

DATES 

Dates may be serv^ed in many ways, plain, in 
sala(Js, etc. However, you can make nice candy 
for children with dates. Select' smooth dates 
and remove the seed. Stuff with peanut butter 
or nut meats. 

STUFFED PRUNES 

Soak prunes until soft in a small amount of 
water. Diy the outside with a cloth, remove the 
seed and stuff with peanut butter, nut meats 
or pineapple cut in small pieces. 

GKAPEFRUIT 

Cut in halves and remove the center and fill 
with strained honey, let stand a short time and 
serve. It can also be filled with grape juice 
and served the same way. 



02 SCIENTIFIC COOKING FOR HEALTH 

BERRIES 

All berries are good served vdih peanut 
cream. 

CHAPTER VIII— DRESSINGS 

MAYONNAISE DRESSING 

Allow the yolk of one egg to each person; 
beat the eggs lightly adding slowly two table- 
spoonfuls of pure olive oil, a little lemon juice; 
beat well until creamy. Use as little salt as pos- 
sible, and in time you will not miss it. 

BOILED DRESSING 

One egg, the juice of two lemons, one heap- 
ing tablespoonful of whole wheat flour, small 
lump of butter, one cup of sweet cream, one 
tablespoonful of strained honey. Cook in a 
double boiler until thick. When cool and ready 
to serve, if it is too thick, add more sweet cream. 

CREAM SAUCE 

« 

Cream three level tablespoonfuls of whole 
wheat flour with three level tablespoonfuls of 



SCIENTIFIC COOKING FOR HEALTH 63 

butter. Heat two cups of milk and add the 
mixture, cook in double cooker until thick. This 
can be used to cream vegetables or fish. 

FISH DRESSING 

E(iual jiarts horseradisli and turnips, making 
about one-half cup. t](iual parts carrots and 
parsnips to make about a third as much as the 
first mixture. Mix with lemon juice and serve 
with fish. 

PEANUT CKEAM FOR FRUITS 

To four tnblespoonfuls of peanut butter add 
two teaspoonfuls of water, mix until emulsified, 
add more water aii'I continue to work until 
smooth and creamy. It is ahvays better to grind 
your own peanuts and tlien you know they are 
fresh. 

FRUIT JUICE DRESSING FOR FRUITS 

One cup of pineapple juice, the juice of one 
orange and one lemon, strain together ami put 
fjvcr fire until it boils. Stir into the mixture 
two tablcspoonfuls of whole who^^t tjour, cream-ed 



64 SCIENTIFIC COOKING FOB HEALTH 

in a little of the cold juice; when it is cooked 
cool and serve on fruit salads instead of salad 
dressing. 

FRENCH DRESSING 

The ordinary French dressing is so highly- 
seasoned with salt and pepper that it is not 
wholesome. However you can make a French 
dressing wit^h the juice of one lemon and four 
tablespoonfuls of olive oil that is very palatable 
and wholesome. 



DRAWN BUTTER SAUCE 

Take one-third pound of butter, heat and mix 
with one tablespoonful whole wheat flour, when 
melted let come to a boil. 

RELISH 

One pint of finely chopped cabbage, one 
pint of diced cooked beets, one small glass of 
grated horse radish, small amount of cider vin- 
egar. 



Puddings 

ROMAN MEAL PUDDING 
1 cup (lark brown sugar. 

1 ocro* 
-^ '-OS* 

1 large tablospoonful of butter. 

1 cup sweet milk. 

1 teaspoonful of baking powder. 

1 cup. of chopped raisins. 

2 cup of Roman meal. 
1 small grated apple. 

Steam about one and one-lialf hours. 
(One-half the amount of raisins may be used 
and the other half chopped prunes or dates. 

SHREDDED WHEAT PUDDING 

2 Shredded Wlieat biscuits. 

2 cups sweet milk. 

V2 cup of strained lioney (or brown sugar). 

V2 cup of raisins. 

Bake in moderate oven. 

RICE CUSTARD PUDDING 

Put one cup of unpolished rice into three 
cups of boiling water, boil about two hours in 



66 SCIENTIFIC COOKING FOR HEALTH 

a double cooker. When tender add eggs, milk 
and raising to make a batter, bake about thirty 
minutes. Sweeten with honey or brown sugar. 

BREAD PUDDING 

Prepare like rice pudding, using whole AVheat 
bread crumbs instead of rice. 

DATE PUDDING 

Prepare one-half cup of unpolished rice, two 
cups of water; when nearly tender add one-half 
cup pitted dates. Cook until tender and sei've 
with cream. 

CARROT PUDDING 

1 cup grated carrot. 

1/2 cup grated raw potato. 

% cup grated apple. 

1 cup whole wheat flour. 

V"! cup raisins. 

1 teaspoonful of soda. 

Vi> cup of brown sugar. 

Steam in buttered dish for three hours. 

Serve with strainod honey or cream. 



SCIENTIFIC COOKIXO FOR HEALTH 07 

SHREDDED WHEAT PUDDING 

2 Shredded Wheat biscuits. 

2 cups of sweet milk. 

1/2 cup of strained honey. 

M> cup of raisins. 

Bake in moderate oven and serve with cream. 

BREAD PUDDING 

Prepare as above, using whole Vheat bread 
crumbs instead of shredded wheat biscuits. 

EICE CUSTARD PUDDING 

Put one cup of unpolished rice into three 
cups of boiling water, boil about two hours in 
a double cooker. When tender add milk and 
eggs to make a batter. Stir in one cup of rais- 
ins and small amount of brown sugar or strained 
honey. Bake about thirty minutes or until the 
raisins are tender. 

DATE PUDDING 

Cook one-half cup of unpolished rice in two 
cups of water, when nearly tender add one-half 
cup of pitted dates. Cook until tender and 
serve with cream. 



Cereals 

Oat meal has been a staple food with the 
Scotch for many years and is a wholesome food 
if properly cooked. Children like it until they 
are turned against it by improper cooking. It 
has a rich, mitty taste. It should always be 
cooked with boiling water and cooked in a doub- 
le boiler any length of time desired, from forty- 
five minutes to several hours. A small portion 
of bran may be added if desired, and makes a 
richer flavor. Steel cut oats will not cook as 
soon as rolled oats. 

BAKED EOLLED OATS 

Steep rolled oats in suflicient milk to cover 
them and set in the ice chest or a cool place 
to prevent tlie milk from souring. Let it set 
for about one and a half hours. Butter a baking 
dish and pour the oats into it, dot with lumps 
of butter and bake in medium oven for about 
Torly-five minutes. Cut in slices and serve on 
hot ])lates witli ])ntter, or strained luuiey may 
be used. 



SCIENTIFir rOOKIXG FOR HEALTH GO 

WHOLE WHEAT 

Soak tlie desired quantity over night; in the 
morning pour fresh milk over and let simmer 
for several hours, but do not boil. Cook this 
without salt and you will br surprised how 
delicious it will be and how little you will miss 
the salt. This may be eaten with cream, butter 
or honey. 

BOILED RICE 

Put one cup of unpolished rice into three 
cups of boiling wat(^r, boil about forty-five min- 
utes, and cook in a double boiler for about four 
hours. 



Meats 



We do not offer you many kinds of meats as 
we do not believe meat is conducive to good 
health. It is a well known fact that meat is 
not the most important article of diet. The fact 
that nearly all heavy meat eaters are diseased 
is an evidence that meat is not as valuable an 
article of food as we once supposed it to be. 

There are many diseases that are closely as- 
sociated with meat eating. There have been 



70 SCIENTIFIC COOKING FOR HEALTH 

many experiments which prove meat does not 
produce the strength and energy that is to be 
obtained from vegetables 

It is also true that you may eat a small por- 
tion of meat occasionally with no evil eifect. It 
is also true that the eating of meat stimulates 
your appetite, so that you consume more food 
than you would if you were not eating meat. 
By this you overload the system, which is very 
harmful. It is well to omit pork in all cases. 

If you insist on eating meat then be sure 
to consume but little starchy food at the same 
time. Eat plenty of tomatoes, lemons and green 
foods to assist in balancing the meal. 

Remember, these recipes are not to suit your 
taste but to assist you in maintaining health or 
in securing it if you are sick. 



BROILED FISH 

Wash the fish and dry with a cloth; place 
on a ])roiler and brown both sides. When 
thorouglily cooked place on platter garnislhed 
witli l(»ttuce or, celery leaves. Melt a large 
hnnp of butter and pour over the fish and serve. 



SCIENTIFIC COOKING FOR HEALTH 71 

BOILED FISH 

Place a large piece of fish in kettle and boil 
until tender; place on platter garnished with 
parsley, serve with cream sauce,, with a little 
parsley cut fine on the top. 

BAKED FISH WITH ONIONS 

Place fish in baking dish with small whole 
onions around it, pour over about one cup of 
w^ater and add slices of onion on top. When the 
fish is tender and the onions brown, serve on a 
hot platter. 

BAKED TROUT WITH MUSHROOMS ' 

Bake trout plain. Stew one quart of mush- 
rooms slowly for about thirty minutes. Add 
cream sauce to mushrooms and pour over fish 
and bake a short time. 

BAKED FISH WITH DRESSING 

Place the piece of fish in baking pan. Grind 
a portion of whole wheat bread, celery, parsley 
and onion, mix in bowl with whipped egg. Mix 
well and stuff the fish, pouring over a little 



72 SCIENTIFIC COOKING FOR HEALTH 

melted butter. Use a little water, and as the 
fis'li absorbs it add more. When, tender serve 
on hot platter. 

FISH EN CASSEROLE 

Place fish in baking pan, pour over the fish 
a sauce made of tomatoes, onions and celery, add 
a little water and bake well. The fish can also 
be sliced and served the same way. It can be 
boiled and cream sauce poured over, with a 
little chopped parsley. Sprinkle with whole 
wheat bread crumbs and bake in a casserole. 



CREAMED SHRIMP 

Make a cream sauce; pouir shrimp into the 
sauce. Add a large lump of butter. This can 
be served on toasted whole wheat bread if de- 
sired. 



ESCALT.OPED QRAB 

One pint of crab meat, a lump of butter, one 
cup of milk, two eggs, one cup of whole wheat 
bread cnimbs, one tablespoonful of whole wheat 
flour. Bnko about 4;") minutes. 



SCIENTIFIC COOKING FOR HEALTH 7;] 

CKEAMED CRAB 

Pick the moat of tlio crab into small pieces 
and serve the same as shrimp. 

CRAB WITH DRESSING 

It can be cracked and served as ''cracked 
crab,/' or remove the crab from the shell and 
serve with mayonnaise dressing. 

ESCALLOPED LOBSTER 
Prepare the same way as escalloped crab. 

ESCALLOPED OYSTERS 

One quart of oysters, one cup of milk, one 
egg J a lump of butter, one and a half cup of 
whole wheat bread crumbs. Grease the baking 
dish with butter and put in a layer of bread 
cnmibs, moisten with the oj^ster liquor, cover 
with a layer of oysters, dot with butter. Place 
a layer of crumbs next and proceed until all 
is used. Finish with a layer of bread crumbs. 
Beat the egg in the milk and pour over all. 
Bake about fiftv minutes, uncover and let brown. 



74 SCIENTIFIC COOKING FOR HEALTH 

OYSTER STEW 

Heat whole milk and when' nearly to the 
boiling point add oysters, when thoroughly 
licated through add a large lump of butter and 
serve in hot bowls. 



CREAMED OYSTERS 

Drain off the oyster liquor and boil the oys- 
ters in a very little water with a lump of but- 
ter. Make a cream sauce using a little w^ole 
wheat flour and milk added to the juice from 
tlie oysters. When of the desired thickness, pour 
over the oysters and serve in hot dish. 



Fish is a basic food„ and when served it 
should be served with green vegetables. Oysters 
should be fat to be good; they are a w^holesome 
fo(xl if properly cooked. They should never 
be fried as that makes them very hard to di- 
gest. There are many ways to prepare fi^h, but 
what we have tried to do in this book is to give 
you some wholesome ways to serve it. It con- 
tains protcMii and should not be eaten with other 
foods that contain protein. 



SCIENTIFIC COOKING FOR HEALTH 75 

BOILED CHICKEN 

Uiijoint chicken ami boil until tender, then 
it may be removed to oven and baked a short 
time if desired. The broth may be used for 
soup, or thicken with whole A\'*heat flour and 
sensed over chicken and whole wheat biscuits, 
on a hot platter garnished with parsley. 

CHICKEN EN CASSEROLE 

This makes a nice "left over'' dish. Remove 
chicken from bones and add a little whole wheat 
gravy, a portion of green peas and diced car- 
rots, a little ground onion if desired. Bake in 
medium oven until carrots are tender. Other 
meats may be served the same way. 

CHICKEN PIE 

Prepare the chicken the same as above, and 
bake with a whole wheat crust, with or without 
the vegetables. 

ROAST CHICKEN 

Select a chicken the desired size and stuff 
eggy a lump of butter, one and one-half cups 



76 SCIENTIFIC COOKING FOR HEALTH 

wheat bread one onion,, one stalk of cel- 
ery, one cuii of milk, one egg. Bake until ten- 
der in self basting roaster. Chestnuts may be 
added to flavor if desired. And some like peas 
mixed into the dressing. 

Other fowls, such as duck, goose, turkey, etc., 
may be prepared in any of the above ways. 



CHICKEN WITH DUMPLINGS 

Un.joint the chicken and boil until tender, 
then add dumplings made with whole wheat 
flour as follows: Two eggs, one-fourth cup of 
sweet cream, one teaspoonful of Royal baking 
powder, whole wdieat flour enough to make 
stiff. Drop into the boiling broth and boil about 
fiftcH'n minutes. 



CHICKEN SOUTHEHN STYLE 

TTnjoiiit tlu^ chicken and; roll in egg and 
whole wheat bivad crumbs, brown in butter on 
])()lli si(h's, pour boiling water over and cover. 
I»ak(' mitil 1en(l(M- and remove from ])an and 
make a urn\-v with wliolc^ wheat flour. 



SCIENTIFIC COOKING FOR HEALTH 77 

BELGIAN HARE 

Prepare the rabbit the same way as the 
chicken southern style. If it is not tender when 
di*y add more water — tlie longer it bakers the 
better. A yonng rabbit will be thoroughly 
cooked in two and one half hours. 

MEAT STEWS 

Meat stew with vegetables is the least liami- 
ful of tlie red meats, as the meat is offset by tlie 
vegetables. 

Select a small piece of meat and boil with 
carrots, parsnips, turnips, and any other vege- 
tables desired. 

Always use as little salt as possible. 



Twenty Days* Menus 



The menus which follow are not for the in- 
valid. The object is to arrange a meal that is 
not composed of acid-forming foods. 

These will teach you the principles of ar- 
ranging your meals. We would not have you 
think they cannot be changed. If you will fol- 
low the principles as laid down in these menus 
and eat only a small quantity you will soon 
see the effect on your body's condition. 

If you will study the average menu prepared 
by the average housewife you will find it con- 
sists mostly of white flour (starch), sugars and 
meats. All acid-fonning foods. We have en- 
deavore<l to give you a balanced meal, a meal 
that will nourish your body and still give you 
plenty to eat. It does not require so large a 
(juantity when all you eat is real food and cre- 
ates no acids in the svstem. 



SCIENTIFIC COOKING FOR HEALTH 

SUNDAY 

BREAKFAST 
Stem of grapes 
Oat moal iiuisli 
Milk 

LUNCH 

Combination salad 
Whole wheat bread and butter 
Honey 



DINNEE 

Chicken with whole wheat dumplings 

Sliced tomatoes 

Green peas 



80 SCIENTIFIC COOK INC FOR HEALTH 

MONDAY 

BREAKFAST 

Sliroddod Wheat bisciiit, witli cream 
Baked apple with raisins 
Postiim or liot water 



LUNCH 
Pea soup 
Slice of bran bread and butter 
Milk 



DINNER 

Creamed carrots 
Whole wheat bread and butter 
^ish Sliced tomatoes 



SCIENTIFIC COOKING FOR HEALTH 81 

TUESDAY 

BEEAKFAST 
Banana with cream 
Boiled rice (unpolished) with honey 
Postum 



LUNCH 

Cottage cheese 
Baked onions Milk 

Whole wheat bread and butter 



DINNER 
Puree of pea soup 
Spinach Green salad 

Bran bread and butter 



82 SCIENTIFIC COOKING FOR HEALTH 

WEDNESDAY 

BREAKFAST 

Sliced peaches Bran muffins 

Baked potato 

Postuni or hot water 

LUNCH 

Vegetable soup 
Whole wheat bread and butter 

DINNER 
Baked squash 
A\'li<»lo whcnl brc'id ;nid ])ii1j('r. 
Raw salad Milk 

Buttered o;irrots 



SCIENTIFIC COOKING FOR HEALTH 83 

THURSDAY 

BREAKFAST 

Corn meal musTi (the pure corn meal) 
Sliced pineapple 
Nuts 

LUNCH 

Fruit salad 
Whole wheat bread and butter 

DINNER 

Bean soup 
Buttered beets Comb honey 

Whole wheat biscuits and butter 



84 SCIENTIFIC COOKING FOR HEALTH 

FRIDAY 

BREAKFAST 

Coddled egg 
Whole wheat toast, buttered 
Milk 

LUNCH 

Clam soup 
Whole wheat bread and butter 
Sliced tomatoes 



DINNER 

Cucumber salad 

Sliced tomatoes 

Fish 



SCIENTIFIC COOKING FOR HEALTH 



SATURDAY 



BREAKFAST 
Roman meal porridge with cream or butter 
Whole wheat muffin. Dish of prunes 

Postum or hot water 



LUNCH 
Milk 
Head lettuce Baked potato 

DINNER 

Green salad 
Cauliflower, cooked as preferred 
Whole wheat bread and butter 
Baked beans 



86 SCIENTIFIC COOKING FOR HEALTH 

SUNDAY 

BREAKFAST 

Shredded Wheat biscuit with fruit 
Cottage cheese 
Postum or hot water 

LUNCH 
Apple and raisin salad 
Corn bread and butter Honev 



DINNER 

Corn on cob 
Green peas and carrots 
Health bread and butter 
Whole wheat cake 



^ 



SCIENTIFIC COOKING FOR HEALTH 



MONDAY 



BREAKFAST 



Whole wlieat (cooked tliorouglily) and cream 
Rice mullfiu 
Iloiiev 



LUNCH 

Pear or peach salad 

Whole wheat hread and butter 



DINNER 

Lima bean soup 
Baked cabbage Stuffed peppers 

Roman meal bread 



SCIENTIFIC COOKING FOR HEALTH 

TUESDAY 

BREAKJ^AST 

Orange 

Whole wheat toast 



LUNCH 

Nuts 
Vegetable soup 
Health bread and butter 



DINNER 

Baked sweet potato 
Baked parsnips Raisin pie 

Wliole wheat biscuit 



SCIENTIFIC COOKING FOR HEALTH 

WEDNESDAY 

BREAKFAST 
Roman meal porridge 
Soaked figs 
Nuts 

LUNCH 

Cream of celery soup 
Whole wheat bread and butter 
Honev 



DINNER 

Green salad 
Stewed corn Whole wheat biscuits 



90 SCIENTIFIC COOKING FOR HEALTH 

THURSDAY 

BREAKFAST 

Rolled oats with butter 
Sliced oranges with nuts 
Postum 
Graham muffin and butter 

LUNCH 

Asparagus on whole w^heat toast 
Milk 

DINNER 
Boiled turnips Brussels sprouts 

Bran muffins and butter 
Honey 



SCIENTIFIC COOKING FOR HEALTH 91 

FRIDAY 

BREAKFAST 
Fresh raspborries with peanut cream 
Whole wheat muffin 
Honey 



LUNCH 

Baked apple 
Health bread and biitttr 
Milk 



DINNER 

Meat stew with vegetables 
Whole wheat or bran bread and butter 



92 SCIENTIFIC COOKING FOR HEALTH 

SATURDAY 

BREAKFAST 
Baked banana with nuts 
Whole wheat biscuit and butter 
Postum 

LUNCH 

String beans 
Lettuce 
Whole wheat bread and butter 

DINNER 
Green salad Buttered beets 

Corn bread and butter 
Honey 



SCIENTIFIC COOKING FOR HEALTH 93 

SUNDAY 

BREAKFAST 

Oat moal with cream Poached egg 

Bran 

Postmn or hot water 



LUNCH 

Corn on cob Green salad 

Whole wheat bread and butter 

Milk 



DINNER 

Chicken en casserole 
Sliced tomatoes Steamed potatoes 



94 SCIENTIFIC COOKING FOR HEALTH 

MONDAY 

BREAKFAST 

Melon 
Baked potato 
Milk Nuts 

LUNCH 

Swiss chard Corn on cob 

Cottage cheese 

Bran muffin and butter 

DINNER 

Buttered beets Green peas 

Wliolo wlieat bread and butter 
Whole wheat cake 



SCIENTIFIC COOKING FOR HEALTH 95 



TUESDAY 



BREAKFAST 

Cantaloupe Poached egg 

Corn bread 

Honev 



LUNCH 

Corn on cob Green salad 

Table raisins 



DL\XER 

A^egetable soup 
Baked Lima beans 
AVholc wheat bread and butter 
Ice cream 



96 SCIENTIFIC COOKING FOR HEALTH 

WEDNESDAY 

BEEAKFAST 

Fresh cherries 

Graham muffin 

Honey 

LUNCH 

New potatoes with green peas 

Buttermilk 
Whole wheat bread and butter 

DINNER 
Cream of celery soup 

Green salad String beans 

Bran muffin 



SCIENTIFIC COOKING FOR HEALTH 97 

THURSDAY 

BREAKFAST 

Baked bananas with nuts 

Roman meal with cream 

Rice muffins 

LUNCH 

Lettuce and celery 

Whole wheat bread and butter 

Nut« 

Cottage cheese 

DINNER 

Baked sweet potato 
Carrots and peas 
Raw salad Health bread 



98 SCIENTIFIC COOKING FOR HEALTH 



FRIDAY 

BEEAKFAST 

Whole corn 
Soaked and cooked about twenty-four hours with cream 

Dates and raisins 



LUNCH 

Creamed new potatoes 
Whole wheat bread and butter 
Milk 



DINNER 

Potatoes on the half shell 
Sliced tomatoes 
Fish 



Children's Menus 

There are a few things the mother of every 
chihl should know. She is not to feed the chlid 
what it desires but what she knows will build a 
body. It is her business to educate the taste 
of tliat child as well as its mind. If she begins 
by bringing home candies every time she goes 
to town she will soon have a sugar tooth de- 
veloped until everything eaten will have to 
be sweetened. This means that the child will 
soon be filled with acid-forming foods which will 
soon result in rash, pimples,' irritability, bad 
teeth and many other troubles such as tonsilitis, 
croup, and all children's diseases. 

If youi' child is subject to all the common 
diseases, then he is suffering from an over-sup- 
ply of acid in his blood. 

In case you have difficulty in getting the 
proper foods eaten by the child you can always 
fool them and feed them at the same time. In 
cooking vegetables always drain some of the 
water and pour it into the milk or make them 
an extra bowl of soup with this vegetable 
water added. By this means you give the dhild 
all the mineral it needs and thereby save its 
teeth and prevent rickets and tuberculosis and 
many other aliments. 



100 SCIENTIFIC COOKING FOR HEALTH 

MENUS FOR ONE AVEEK FOR NORMAL 
CHILD, AGE 3 TO 6 YEARS 

MONDAY 

BREAKFAST 
Shredded Wheat biscuit with cream. 
Dish of prunes Graham muffins 

DINNER 

Vegetable soup (vegetables chopped fine and 
WELL cooked) 

Creamed cauliflower 

Baked squash with butter 

Raisin pie (crust made of whole wheat flour) 

SUPPER 

The evening meal for cliildren should always 
be veiy light. Bread and milk or something 
equally wholesome. Whole wheat crackers or 
sliredded wheat biscuits may be used. 



SCIENTIFIC COOKING FOR HEALTH 101 



TUESDAY 



BREAKFAST 

JU)iiiaJi meal i)oiTi(l«::e and croaiu 
Whole wheat toast, buttered 
Sliced pineapple 



DINNER 

Cream of celery soiij) 
Sliced tomatoes 
Parsnips (mashed, if preferred) 
Slice of whole wheat cake 



102 SCIENTIFIC COOKING FOR HEALTH 



WEDNESDAY 



BREAKFAST 
Coddled egg 
Whole wheat muffins and Lntter 
Baked apple 



DINNER 
Bean sonp (do not parboil nor use soda) 
Baked spinacji 
Green peas 
P)r(»\\'n ri CO custard 



SCIENTIFIC COOKING FOR HEALTH 103 



THURSDAY 



BREAKFAST 

Whole corn meal mush (not the denatured 
corn meal; be sure you have the whole 
corn) 

Fresh strawberries 

Whole wheat biscuit and butter 



DINNER 
Baked sweet potato 
Boiled onions Glass of milk 

Roman meal bread (see bread) 



104 SCIENTIFIC COOKING FOR HEALTH 



FRIDAY 



BREAKFAST 
Baked banana 
Graham muffin and butter 
Honey Milk 



DINNER 
Puree of pea soup 
Asparagus 
Cottage cheese Bread and butter 



SCIENTIFIC COOKING FOR HEALTH 105 



SATURDAY 



I 



BREAKFAST 
Stewed figs (those not bleached with sulphur) 
Steel cut oat meal with cream or butter 
Milk 



DINNER 
Creamed carrots (or with butter sauce) 
Buttered beets 
Bran bread and butter 
Nuts 



106 SCIENTIFIC COOKING FOR HEALTH 



SUNDAY 



BREAKFAST 

Apple sauce 
Whole wheat toast and butter 
Dates 



DINNER 

Chicken soup 
Stewed chicken (en casserole) 

String beans 

Swiss chard or other greens 

Bread and butter 



SCIENTIFIC COOKING FOR HEALTH 107 

As the child grows older there can be more 
solid food at night. Never have a late even- 
ing meal. The stomach should be empty at 
the time of retiring or nearly so, as the child 
cannot slee]) well on a full stomach. 

These menus do not have to be used just 
in this order. Substitute vegetables -t soups. 
Also fresh fruits and lots of raisins. Honey may 
be used freelv as it is a natural sweet. 



A HOME RECIPE FOR CHH^DREN 

Select a few nice ripe tomatoes (not canned), 
squeeze them into a pulp, drain through a seive 
and put the juice through a cheese cloth. For 
each tablespoonful of juice add the same portion 
of PURE strained honey. Make this into a 
syrup and give about one-fourth teaspoonful to 
a baby three months to six months old, about 
three times daily. The amount may be in- 
creased to suit the age of the child. This has 
been known to overcome constipation and correct 
indigestion. 



108 SCIENTIFIC COOKING FOR HEALTH 

MENUS FOR A NORMAL CHILD, 
6 TO 12 YEARS OF AGE 

MONDAY 

BREAKFAST 
Cereal 

Any wholesome one; never use wheat hearts, cream of 
wheat and other denatured products 

Eipe peach 
Eoman muffins and butter 
Milk 

LUNCH 
Tender cabbage Baked potato 

Piece of loaf cake 

Made of whole wheat flour 

DINNER 
Boiled rice Health bread and butter 

Milk 



SCIENTIFIC COOKING FOR HEALTH 109 



TUESDAY 



BREAKFAST 
Baked banana with cream 
Coddled egg 
Roman meal bread and butter 



LUNCH 

Vegetable soup 
Asparagus Baked potato 

Milk 



DINNER 
Boiled onions Cottage cheese 

Milk, bread and butter 



110 SCIENTIFIC COOKING FOR HEALTH 

WEDNESDAY 

BREAKFAST 
Cantaloupe 
Whole wheat toast and butter 
Honey 

LUNCH 

Cream of asparagus soup 

Mashed turnips Baked fish 

Fresh fruit pie 

Whole wheat flour and dark brown sugar 

DINNER 
Baked sweet potato 
Health bread and butter 
Honey 



SCIENTIFIC COOKING FOR HEALTH 111 

THURSDAY 

BREAKFAST 
Prunes Cereal 

Whole wheat gems and butter 
Milk 



LUNCH 

Vegetable or cream soup 
Baked spinach 
Brown rice custard 



DINNER 

Mashed parsnips 

Cottage cheese Bread and butter 



112 SCIENTIFIC C00K3NG FOR HEALTH 



FRIDAY 



BREAKFAST 

Fresh fruit 

Graham muffins and butter 

Honey 

LUNCH 
Raw canot salad 
Cauliflower 
Fish with cream sauce 



DINNER 

String beans 
Whole wheat bread and butter 



SCIENTIFIC COOKIXCJ FOR HEALTH 113 

SATURDAY 

BREAKFAST 
Cereal Honey 

Dates and nuts 
Health bread and butter 

LUNCH 

Sliced tomatoes 
Greens 
Milk Baked potato 

Whole wheat bread and butter 
Creamed carrots 
Milk 



114 SCIENTIFIC COOKING FOR HEALTH 

SUNDAY 

BREAKFAST 
Whole Wheat biscuit and butter 
Baked banana 
Milk 

LUNCH 

Chicken with dumplings (made with whole 
wheat flour) 
Eaw salad Milk 

DINNER 

Cream soup 

Health bread and butter 

Milk 

NOTE: The child does not require as much 
wliolo wlieat broad as they do of tlie white flour 
bread. It will require some patience with the 
child while reducing its quantity of bread. 



General Suggestions 

P^OOD THAT BUILDS RED BLOOD 

Notliiiii^ is more important than an abun- 
dance of red blood. Good rich blood insures 
one against attacks of all diseases. It is your 
standing army. If your face is colorless, then 
you are not giving your system the material 
neoiled to build blood, or there is something that 
is destroying your blood. As a rule both con- 
ditions exist. The foods that are best adapted 
for the making of blood is often the least eaten 
and those foods that destroy your blood are 
the most eaten. 

DESTRUCTR^E FOODS 

In mentioning these I know I will mention 
many of the most consumed foods on the aver- 
age table. 

All starchy foods such as potatoes peeled 
and cooked and drained. All white flour prod- 
ucts, macaroni, spaghetti, tapioca, noodles, 
dumplings, sago, polished rice, pastries made of 
white flour and granulated sugar, candies, syr- 
ups, patent breakfast foods such as cream of 
whe^i, Farina, and all demineralized grains. 



116 SCIENTIFIC COOKING FOR HEALTH 

These are all starchy foods and fill the sys- 
tem with so much acid forming material that 
the eliminative organs are overworked and are 
unable to eliminate the waste matter of the 
system, Vhich soon results in impure blood, 
causing pimples,, rash, eczema, fevers and many 
other ailments. 

They not only destroy your blood but these 
foods take the place of wholesome foods, leaving 
the system suffering for the materials needed in 
its work of repairing the body. 

CONSTRUCTIVE FOODS 

Constructive foods are those that addj no 
burden to the system but furnish it material 
for all its needs. 

When the mother realizes that the finished 
product of the food she is feeding her family 
is blood, and that this blood is the thing that 
determines the future health, happiness and suc- 
cess of her children, she will give more heed to 
the quality of food she is serving than she will 
to the desire to satisfy their tastes for fine 
pastries, etc. She will no longer let the child 
select its food but will prepare, only those that 
are suited to its needs and thereby educate its 



SCIENTIFIC COOKING FOR HEALTH 117 

taste for blocxl building material. 

Meals that are prepared with whole wheat 
flour used in everything instead of white flour 
will do much to bring about one of our greatest 
needs in food reform. 

Sucli foods as cabbage, spinach, carrots, par- 
snips, onions„ beets, celery, lettuce, potatoes and 
cucumbers and all garden products are blood 
building foods. 

SPECIAL PREPARATIONS FOR BLOOD 

The large majority of people are suffering 
foi* the mineral salts that are needed in the body 
and yet are eating foods containing these salts 
continually. This is not the fault of the foods 
but rather of the way in which they have been 
prepared. The method of cooking has destroyed 
so much of their value that there has been but 
a small quantity of material left with which to 
make blood. 

You have peeled the potatoes and thrown the 
peelings away. Then you boiled the balance 
and, extracted all the mineral substance and 
poured that down the sewer. What have you 
left? Nearly all the mineral salts are just be- 
neath the skins and when they are peeled the 



118 SCIENTIFIC COOKING FOR HEALTH 

largest amount of their food value is destroyed. 
Then after boiling and extracting all the 
strength from what is left, what have you for 
your body? Nothing but a lump of starch. 
This is true of all vegetables you peel and boil 
and drain. These should be cooked down in 
their own water, and by so doing they retain 
all their food value. 

Eat all foods raw that can be so eaten as 
then they loose nothing by the process of cook- 
ing. 

Select a number of potatoes and clean them 
thoroughly with a stiff vegetable brush; peel 
them and boil the peelings until they are ten- 
der. Drain this water off and drink about one- 
half glass a day. Do not take it on an empty 
stomach, as it contains so many mineral salts 
it might make you sick. Take it after any 
meal desired. Add milk or butter if it will make 
it more palatable. It can be taken hot or cold 
as desired. Boil the peeled potato until tender 
and drain and add this water to other vege- 
table waters. 

Clean tlioroughly other vegetables, such as 
carrots, turnips, parsnips, onions, cabbage and 
any other vegetables you can get and boil to- 



SCIENTIFIC COOKING FOR HEALTH 119 

getlier in a large kettle, let boil about one and 
a half hours or until very tender. Drain thes(» 
and drink very freely of the waters. Do not 
use the vegetables as all the body building ma- 
terial has been extracted. Use more of one 
vegetable than of the rest if there is one you 
do not relish. 

The object of the water is to get all the 
mineral salts that the vegetables contain, and 
in this way the system can be supplied much 
more quickly with blood material, as you can 
get all the mineral salts in a few hours from the 
water that would take days to consume in vege- 
tables. 

Unless you do this the system has nothing 
to make a supplv of rich red blood out of. 
DO NOT USE SxVLT. Get your lime and iron 
and other chemicals in this way and you will 
not have to resort to tonics and pills and won- 
der why your face is pale. You do not have to 
be afraid of taking too much of these waters, 
as they cannot injure you. You are only getting 
the chemicals God has created for you and just 
this simple remedy has worked wonders for all 
who have tried it. 



120 SCIENTIFIC COOKING FOR HEALTH 



SPECIAL BLOOD BUILDEE 

Bran also contains an abundance of mineral 
salts. Take about two cups of bran and put 
it in a sack made of cheese cloth. Cover with 
boiling water and let this steep for several 
hours. Remove the sack from the water ana 
squeeze out all the fluid from the sack and drink 
about one-half glass of this each day. You will 
be able to tell how thick to make it after you 
have made it a few times. KEEP ALL THE 
WATERS IN A COOL PLACE AND DO NOT 
LET THEM SOUR. 



SCIENTIFIC COOKIXC; FOR IIEAITTH 121 

OBESITY 

Obesity is one of tlie most diflicult conditions 
to overcome as it is very dillicnlt to secure tln^ 
continued co-operation of the patient. 

This condition is the same as all other dis- 
eases in that there must be a cause. The treat- 
ment for reducing must bc< governed by the 
cause. 

In one person you will find the cause to be 
a life of inacti\nty. Another is a glutton. An- 
other eats nothing but sweets and starches. 
Many are guilty of ail of them. Others are 
sulTering from congested livers and their elim- 
ination is so poor that much of what they eat 
is retained in the system. 

XRP]ATMENT 

Yoit must diagnose your own case. If it 
is gluttony, then stop it. If it is inactivity, 
then get busy. If it is eating too much sweets 
and starches, then change your diet. You know 
better than anyone where t-he trouble lies. 

DIET 
Follow our regular twenty-day menu. Omit 
breakfast if jiossible, or use nothing but fruit 
juices. Eat small quantities at all times. Con- 



122 SCIENTIFIC COOKIN(J FOR HEALTH 

sume all the raw vegetables possible at each 
meal. Learn to eat and be contented with a 
meal made from raw cabbage, carrots, fruits, 
and any other green vegetables, nuts in 
small quantities, whole wheat bread, little but- 
ter, skimmed milk, buttermilk. 

Do not cook and drain your vegetables. 
Cook them down in their own water or drain 
them and drink the water, as your system is no 
doubt starving for large quantities of mineral 
salts, which may be one of the causes of your 
condition. Eat plenty of shredded wheat bis- 
cuits for the bowels. Eat Roman meal or bran 
if needed to keep them moving. 

MAGNETIC TREATMENTS 

Have some friend treat you daily for about 
thirty minutes or more. Place the Tight hand 
on the front over the liver and the left on the 
back opposite the right hand. Keep them moist 
if there is any tendency to dryness. Maintain 
a firm pressure all the time. Massage the base 
of tlie brain and the whole spine, well. It will 
become very sore, but continue the massage and 
llie soreness will soon leave. This is very help- 
ful. 



SCIENTIFIC COOKING FOR HEALTH VIA 



INFLUENZA, LA GRIPPE, COLDS 

The treatments for these troubles are prac- 
tically all the same. Regardless of the real 
cause they respond to the same treatment. The 
treatment that will break up a cold will also 
cure the flu. 

The first thing that is essential in the suc- 
cessful treating of these troubles is the remov- 
ing of all fear that they have to die or that 
there is any reason for dying because they have 
the flu. Fear has killed more than any other 
one cause except drugs, such as aspirin, anti- 
pain pills and all such advertised as a sure 
remedy. 

When you teach them that nearly all the 
deaths are due to fear and drugs and the un- 
wise care they take of themselves when re- 
covering, you have removed all fear and there 
is but little chance of ill results from these 
causes. It is a well known fact that no drug- 
less system lost any flu cases. 

The next thing to do is to go to bed. Stop 
all foods except fruit juices, but use them as 
freely as you like. 

Take an enema daily, with water as hot as 



124 SCIENTIFIC COOKING FOR HEALTH 

you can hold your hand in without discomfort. 
Massage the base of tlie brain well. Hold 
the left hand on top of the head and right on 
the back of the neck, for about fifteen minutes. 
Moisten the hands and gently stroke the fore- 
head backwards over the top of the head. Also 
stroke the eyes well. Do this as long as you 
wish. Afterwards place the left hand over the 
back of the neck and the right down over the 
small of the back. Then after fifteen or more 
minutes place the left whea^e you had the right 
and place the right over the liver. Let the 
treatment cover an hour or more. If the ca.se 
is severe, repeat this treatment twice daily. 
Give it time to take effect and you will never 
lose a case or have it to develop pneumonia. 
Do not let the patient up for a couple of days 
after he is sure he is well. Do not let him go 
out for several days after, as this is the most 
dangerous time. Follow these instructions ana 
you will have no need to worry about results, 
as I have never lost a case where they have 
followed instructions. 

WHOOPING COUGH 
There is possibly no disease among children 
tliat is so (k'structive as whooping cough. It 



SCIENTIFIC COOKING FOR HEALTH 125 

numbers its victims by the tens of thousands. 
It leaves its victims weakened and in serious 
conditions. It is the open door for many other 
diseases. The young mother often ignores the 
seriousness of this disease and gives but little 
thought concerning it. 

The medical doctor can do ])ractically noth- 
ing. This is the reason why there are so many 
deaths or serious results. A remedy never has 
been found. 

In what follows you will find a method of 
treatment that has never failed in any case I 
have ever used it in. I do not say it is in- 
fallible, but it has always proven trustworthy 
in every case that I have tried it. It is harm- 
less and will do the child good regardless of the 
cough. 

TREATMENT 

Stop all hea\'y foods as soon as there is any 
sign of the appearance of the whooping cough. 
Give a liberal supply of fruit juices and vege- 
table waters. Relieve the stomach of all work 
for a couple of days or more and it will do 
no harm. Treat the liver and stomach with 
magnetism twice daily by moistening the hands 
in water and placing the right hand over the 



126 SCIENTIFIC COOKING FOR HEALTH 

stomach and liver and the left hand on the 
back opposite the stomach. Hold them in that 
j)Osition for at least thirty minutes. It will do 
much good in many cases to reverse the hands 
for several minutes. In some cases it is well to 
treat with the left in front at fiist and the 
right at tlie hack. If there should be much 
soreness over the liver and stomach you will 
find that it will disappear after a few treat- 
ments. 

My reason for this treatment is that I be- 
lieve the trouble is not in the throat but in an 
inflamed liver or stomach, and the cough is only 
a reflex, and therefore any treatment applied to 
the throat will fail. It is a fact that all treat- 
ments have failed, therefore we can conclude 
that they have not found the real cause. 

The fact is that this treatment has nev- 
er failed and I believe I am warranted in ailh-m- 
ing that whooping cough is not a disease of the 
throat but of the liver or stomach. 

HEADACHE 

There is nothing that is so annoying as 
headaches. So many suffer with them until they 
become so accustomed to suffering that they 



SCIENTIFIC COOKING FOR HEALTH 127 

think there is no remedy. They have taken so 
many different lieadache tablets and received 
no permanent relief and are sulTeiing and mak- 
ing no effort to do anything. 

CAUSES 

This is the same as all other ailments, there 
is a cause which you have never found or if 
you have found it has never been removed. 

The cause of your headache may be in too 
much blood in the head, or not enough. This 
you can determine by the color of the face. It 
may be due to gas in the stomach, which crowds 
the decending blood vessel which leads from 
the heart, forcing the heart to pump the blood 
toward the head. Or it may crowd the vessel 
that carries the blood back to the heart, and 
that will cause an insufficient supply of blood 
to the head. 

An enlarged liver will do the same. Var- 
ious female troubles will also cause headaches. 
Certain conditions of the stomach will produce 
the same results. Congestion of the muscles at 
the base of the brain will also produce serious 
headaches. 



128 SCIENTIFIC COOKING FOR HEALTH 

TREATMENTS 

Seek to produce a perfect circulation of the 
blood through the brain. Massage the base of 
the brain well. This will hurt, but will of it- 
self cure many chronic headaches. Repeat this 
every day. You must persist in massaging the 
places that are sore as that is evidence of con- 
gestion. 

If it is gas on the stomach then you must 
correct the diet. Eliminate all sweets, starches, 
and stimulants of all kinds. Eat only sparingly. 
Missing a few meals will aid your recovery. 

If it is the liveir, then stop all eggs, meat, 
coffee and tea. Eat plenty^ of whole wheat 
bread, shredded wheat biscuits,, soaked prunes, 
and figs, eaten uncooked or unsweetened. Ear 
lettuce, celery and all green foods liberally. 

Treat the liver with magnetism with the 
right hand over the liver and the left on the 
back. Repeat this daily, taking half an hour 
for each treatment. Keep the hands moistened 
in warm water. 

Regardless of the cause it is well always to 
massage the base of the brain. 



SCIENTIF'IC COOKIXG FOR HEALTH 129 

ECZEMA, RxVSH, PIMPLES 

Nothing is more embarrasiiig than to have 
your face covered witli pimples. Nothing is 
more annoying than to be covered with eczema 
and have to be smeared with some kind of salves 
all the time. 

ITS CAUSE 

It is only an efl'ort of the system to aid the 
liver and kidneys in ridding the system of im- 
purities that could not otherwise be eliminated. 

It is the result of filling the system with 
foo<ls that are acid forming. It can also be due 
to the lack of certain chemicals that are needed 
in the system to neutralize certain poisons. It 
can be the results of bad food combinations that 
form poisons. This much is always true — it is 
nothing but impurities which the system is try- 
ing to eliminate. 

TREATMENTS 

Do not use salves or ointments as they work 
directly against nature. Why should you seek 
to drive back into the system what the system 
is trying to get rid of? If it did not aid the 
eliminative organs by opening up the pores, you 



130 SCIENTIFIC COOKING FOR HEALTH 

would find yourself in a serious condition that 
might produce fatal results. 

If it is an acute attack, then stop all foods 
for a few meals and take nothing but orange and 
lemon juices mixed. Drink several glasses 
daily. Also use grape fruit, grape juice, pine- 
apples,, or any other fruits obtainable. A fast 
of several days will bring instant relief in al- 
most all cases. Wilien you begin eating, elim- 
inate all starchy foods, sugars, meats, and eat 
only whole wheat breads butter and all the green 
vegetables obtainable. If they are to be cooked 
then cook them down in their own water, or if 
drained, then save the water and drink freely 
of it. Theire is nothing better than to cook t>|) 
large quantities of vegetables for a couple of 
hours with plenty of water, then drain and 
drink freely. Live on this water for several 
days with your whole wheat bread and butter, 
celeiiy, lettuce, uncooked tomatoes, cabbage and 
and green vegetables you can eat raw. If this 
does not produce results we will welcome a let- 
ter from the one suffering. 



SCIENTIFIC COOKING FOR HEALTH 131 

COx\STlPATION 

There is no one trouble that is as universal 
as constipation. It produces more aihnents than 
any other wrong condition of the body. The 
waste matter lies in the colon and is reabsorbed 
and returned to the blood stream, and is again 
carried through the whole system and deposited 
in the joints and various other places, causing 
rheumatism, swelling of joints, etc, 

ITS CAUSE 

There are many causes. Therefore there must 
be as many methods of treatment. In most cases 
it is due to the food. Eating too much starchy 
food, colTee and tea, inactivity or the lack of ex- 
ercise, faihire to go to the toilet when nature 
calls, bad liver condition or anything that will 
stop the flow of the bile, nervousness, or the 
drinking of no liquids, all are causes of con- 
stipation. 

TREATMENTS 

Examine yourself and learn as nearly as 
possible where your trouble lies. If it is your 
food, then change it. No amount of pills will 
ever cure constipation. You must remove the 



132 SCIENTIFIC COOKING FOR URALTH 

cause. Eliminate all sugar, white flour prod- 
uctSy all starchy foods and consume plenty of 
fruits. Eat whole wheat bread, Roman meal or 
oat meal with about one-fourth bran cooked in 
it. Stop all tea and coffee, candies, pastries. 
Eat all the raw food possible; combination sal- 
ads^ etc. When cooking vegetables, do not 
drain them when done but cook them down in 
their own water, or drain it off and use it in 
the soup or drink it. Eat sparingly at all times. 

It may be well to use an enema for a couple 
of days to be sure the colon is cleari. There are 
but few cases of constipation that will not 
respond to this diet. In case it does not we 
would welcome a letter giving the full history 
of your case. 

Use our irecipe for bran bread, as it has 
cured many cases of many years standing. 

DYSENTEEY 

There is nothing that destroys the vitality 
of a person as quickly as bowel trouble. It num- 
bers its victims in the summer time by the 
thousands. This trouble has always responded 
to the method of treatment I will give you. 



SCIENTIFIC COOKING FOR HEALTH 183 

TREATMENTS 

Stop all foods. Use fruit juices liberally. 
Take the juice of two oranges and one lemon 
and mix. Or add some juice of pineapple or 
grape fruit. Make any mixture the patient rel- 
ishes and give it often and liberally. Use the 
left hand in front and the right in the back for 
thirty minutes to one hour, as the severity of 
the case may demand. It is not well to stop 
them too suddenly. Give the treatment time to 
take effect. Twenty-four to thirty-six hours will 
and has stopped any case I have ever seen. 

Some times it is well to reverse the hands 
and give an opposite treatment after the trouble 
is over. 

r 

FEVERS 

The same treatment is suited for all fevers. 
Stop all foods. Give liberally of fruit juices. 
If possible give sweats. The feeding of fever 
patients will only aggravate the fever and pro- 
long it. Keep the bowels open with enemas. 
Never use pills. 



134 SCIENTIFIC COOKING FOR HEALTH 

PNEUMONIA 

Determine the location of the congestion. 
Use the left hand over the place that it con- 
gested and the right hand opposite the conges- 
tion. Illustration: If the congestion is in the 
front part of the right lung, place the left hand 
over it and the right hand on the back of the 
body opposite the right hand as nearly afe pos- 
sible. If the congestion is in the back of the 
lung then reverse the treatment from what you 
would give if it were in the front of the lung. 

TYPHOID FE\^R 

The same treatment as in all fevers. Feed- 
ing this fever is the cause of so many deaths. 
It is a disease of the intestines. They should 
not be given any work to do. This fever us- 
ually runs from three to six weeks. 

TREATMENTS 

Give nothing but an abundance of fruit 
juices, butter milk and Bulgarian milk. Do not 
give the juices at the same time you give the 
milk. Wait until the stomach is empty of milk 
before giving any juices. Bathe the patient daily 



SCIENTIFIC COOKING FOR HEALTH 135 

or more often if the occasion should require. If 
you have a sweating blanket, use it daily. Keep 
the bowels upen with an enema daily. 

Treat the abdomen daily with the right 
hand and the left on the back, opposite the 
right. It might be well to^ treat some eases 
twice daily for the first two or three days. I 
have never stM^n this remedy fail to handle the 
most obstinate cases of typhoid fever. As a 
rule it will break the fever in two or three days 
and I have seen it stop after the first treatment. 

If the patient is hot and sutTering from the 
fever then moisten your hands and stroke his 
head downward, extending the stroke to the 
feet. Do this next to the skin. Give all treat- 
ments next to the skin. 

Be patient and you will be surprised at th-?. 
results. If you should call in a physician you 
can give these other treatments without inter- 
fering with tlie doctor ^s treatments. Do not let 
him know what you have done and he will ex- 
press surprise at the quick recovery. 

FASTING 
There is a wide difference of opinion on the 
subject of fasting. There are many to sing its 
praise while others are ready to condemn even 



136 SCIENTIFIC COOKING FOR HEALTH 

the principle of fasting. Whether it is right or 
wrong, this much is true — man is the only crea- 
ture that attempts to eat when he is sick. 

I believe in the question of fasting as I do 
in all other remedies; it depends on what is 
wrong with you. If you are starving for the 
chemicals to repair your body, then fasting is 
not right, but if you have been a large eater 
and are filled with impurities such as show 
themselves in eczema, rheumatism, swelling of 
the limbs, dropsy and obesity^ and all such dis- 
eases, you will find great relief in a fast. 

There are different fasts to be taken. You 
can stop all foods except fruit juices. Drink 
them freely. 

If you miss one meal you have taken a fast. 
If one is good why not try two or more meals? 
If you do not desire to go on a complete fast, 
then eat only a small quantity three times a day. 
Or, if possible, omit breakfast or one meal dur- 
ing the day — or two if you can. 

My experience with fasting has taught me 
that there is one big cause back of all disease 
and that is a system filled with impurities. 

In one case there were bad bunions and corns 
and during the fast they entirely disappeared, 



SCIENTIFIC COOKING FOR HEALTH 137 

showing that the real cause of corns is impuri- 
ties in the system. The system, in an effort to 
clean itself, deposits its poisons in the feet and 
the shoe rubs against them and there is the 
starter of your corn. 

The first three days of your fast will be tho 
hardest. If you are weak, remain in bed and the 
weakness will soon pass away. Your tongue 
will become coated and your breath ver>^ bad. 
Avoid all company possible as they will dis- 
courage you by telling you of deaths and all 
such trash. When your system is clean, your 
tongue will become clean, breath sweet, and 
there will be desire for food. Do not attempt 
to do much work because you feel well. Take 
it easy and remain quiet in both body and spirit 
and you will find great relief from many ali- 
ments. 

When you would break the fast, begin with 
fruit juices for a day or two, then milk for sev- 
eral days and then some green vegetables and 
then eat as described in other parts of this book. 
Do not take any pills during this period, but 
use an enema daily if needed. 



Babies 

The feeding of babies is one of the most 
difficult problems that confronts the mother or 
nurse. This is especially true of bottle fed ba- 
bies. Many of the patent foods are not suited t** 
the needs of some children. When you stop and 
think that there are several hundred thousand 
babies that die every year we must believe there 
is some great cause back of this somewhere. 

If the child is nursing and is not doing well 
then it is the fault of the mother in her eating. 
She is in the habit of drinking tea so as to 
make plenty of milk for the baby. The thought 
as to the effect of pouring that tannic acid into 
the child's system is never taken into considera- 
tion. 

Goofl cow's milk is always the best substi- 
tute if it can be had. If not, I have found Hor- 
lick's Malted Milk has given the most satisfac- 
tion. 

In order to give the child all the material 
needed in its efforts to build a body you can 
do nothing better than to take the water that 
is draino<l from the cooked veo^etables and add 



1 



SCIENTIFIC COOKING FOR HEALTH 139 

a few tablespoonfuls to each bottle of milk. If 
there should be a deficiency in the milk this will 
avoid the fatal results due to a deficiency of 
mineral salts in the patent milk. It is well to 
feed babies fruit juices and plenty of water. 

You never make a mistake in treating the 
abdomen with the right baud and the left on 
the back. If there is soreness it is well to use 
the left on the front and the right on the back. 
If there is soreness in the chest then use the 
left hand on the front of the chest and the right 
on the back. Always keep the hands moist. It 
is helpful in some cases of trouble in the chest 
to treat under each armpit, using tlie hands the 
same. Massage the spine well often, as this is 
soothing and strengthening. 

TONSILITIS 

There are thousands every year who have 
their children's tonsils removed. We have been 
taught that they are the cause of many of our 
ailments, therefore they should be taken out. 
Why should any part of our body be cut out 
because it gets sick? We do not think of am- 
putating our fingers if they become inflamed — 
why should we amputate our tonsils? The real 



140 SCIENTIFIC COOKING FOR HEALTH 

trouble is that we have not yet discovered the 
cause for their condition. There is a reason for 
them inflaming as there is if your fingers in- 
flame. When we learn that cause and remove it 
then there will be no reason for removing the 
tonsils. 

CAUSE 

There is, as a rule, but one cause and that is 
that the child has eaten too much acid-forming 
food. He is as a rule a large consumer of can- 
dies, or starches such as pastries; and meats, 
and eats but little of the raw^ fruits and vege- 
tables that will neutralize these acids. Th<; 
acid settles in the tonsils and they then inflame 
and the result is that the cause is never re- 
moved but only the effect. 

TREATMENTS 

To give instant relief, massage the tonsil 
lightly with the left large finger and thumb, 
placing the large finger on the right tonsil and 
the thumb on the left tonsil. Place the right 
hand on the back of the neck and then lightly 
massage them and hold the hands in this position 



SCIENTIFIC COOKING FOR HEALTH 141 

for about half an hour. If the case is bad re- 
peat twice daily. I have never seen this fail if 
given as prescribed. Continue these treatments 
for many days after the inflammation has passed 
and it will insure against a return. If it does 
not, then repeat the treatment before the attack 
becomes too bad. 

Correct the diet as you see it to be the cause 
and you have done as much for your child as 
it is possible for any medical doctor to do. 
Keep the bowels upen with syringe but never 
with pills. 

EARACHE 

Possibly tliere is nothing that gives the mother 
more trouble than a baby crying with an ear- 
ache or an abscess in the ear. They are not only 
painful to the child but may destroy its hearing 
partially or wholly. 

CAUSES 

It is the same as tonsilitis or any other in- 
flamation. It is due to the poisons of the sys- 
tem settling in the ear and producing the ab- 
scess and pain. Why it should settle in the ear 
1 do not know but it is a fact and that is what 



142 SCIENTIFIC COOKING FOR HEALTH 

we have to deal with. 

I have found many cases where it was caused 
by the poisons settling on the liver causing an 
enlargement^ which affected the circulation of 
the blood by pressing back against the decend- 
ing artery from the heart which carries- the 
blood to the lower extremity of the body, pre- 
venting the blood from having free circulatioji 
to those parts, and therefore the heart had to 
send it where there was no obstruction, there- 
fore it is sent toward the head, causing a con- 
gestion of the upper parts of the body. This 
often results in the various head conditions and 
often pneumonia. 

TREATMENTS 

Remove all acid-forming foods and animal 
protein. Use an enema to be sure the bowels 
are clean. Feed lightly for a few days on foods 
that are a laxative. Treat the liver by placing 
the right hand over the front of the liver and 
the left hand over the back. Keep them moist- 
ened in warm water. Treat for about half an 
hour. If the abdomen is enlarged or tight then 
never fail to give this treatment in any case. 

Place the left big finger in the ear that is 



1 



SCIENTIFIC COOKING FOR HEALTH 



143 



paining and the right in the other ear. Keep 
them moist. Or you may use the pahus of the 
hands if it is more convenient. 

You can often reduce the pain by placing a 
light flannel cloth over the ear and blowing 
long hot breaths into it. I have seen this stop 
all pains when other methods failed. In some 
cases it is well to use all methods. Tliis treat- 
ment is just as effective on adults as children. 



Summer Outings 

Why so many Blue Mondays in the summer 
time when the day before has been spent in the 
open air, automobile rides and lunches! We be- 
lieve this to be one reason. 

SUNDAY MORNING 

An indigestible breakfast of hot cakes, fried 
eggs and bacon, and coffee. This, perhaps, has 
been bolted in a hurry so as to get an early 
start. Then comes a long motor ride, and every 
one is as *' hungry as a bear.^^ 

ABOUT 2 O'CLOCK P. M. 

A lunch in the woods of a mass of food the 
system has to work overtime to handle, such as 
white flour sandwiches, three or four kinds of 
cake made with white flour and refined sugar. 
Potato salad, made from the potato that has 
been robbed of all the minerals Nature put in 
it, cold meats, hard boiled eggs, pickles, cold 
baked beans, parboiled when cooked. Added to 
this are other tlhings too numerous to mention. 



I 



SCIENTIFIC COOKING FOR HEALTH 145 

such as 'Miot dogs'^ etc. 

There has not been enough damage done and 
Nature outraged to the fullest extent, so eacJi 
one pours down two or three cups of coffee, re- 
marking **How good everything tastes and how 
wonderful to have a day in the woods. '^ 

About five-thirty someone suggests that they 
return to tlie city, but others think there must 
be another meal. Onc^ again the coffee pot is 
put over the camp fire and the remnants of the 
*'good eats'' are consumed, more white bread, 
meats, beans, etc. 

Do not think we do not have as many auto- 
mobile trips and good dinners in the woods and 
enjoy them as much as anyone. 

Let us tell you how we have what we believe 
to be a Health Dinner on holidays. 

HEALTH LUNCHES FOR OUTINGS 

Personally, we do not eat breakfasts. 

For, lunch we make sandwiches of whole 
wheat bread. Any kind of wholesome bread may 
be used. Two kinds of bread is enough for any 
lunch. Make, the filling of raisins and nuts 
chopped together and mixed with dressing, and 
a lettuce leaf. The other ones may be filled 



146 SCIENTIFIC COOKING FOR HEALTH 

with minced chicken and lettuce leaf, or some- 
thing like spinach or water cress. Dates and 
many other fruits make nice sandwiches. 

Fruit salad in apple or fruit salad in orange 
peeling can be packed in the lunch box easily. 
If you want something sweet take whole wheat 
cakes. Any vegetable salad is good and whole- 
some. (See cliapter on salads.) 

If you have a tireless cooker that will give 
you an opportunity to take hot vegetables. 

Do not think it necessary to have loads of eats 
just because you are out for a day's rest. Give 
the stomach as mudi of a chance as you give 
the body and brain, and instead of feeling like 
the ^^ morning after'' on Monday morning, you 
ATill feel perfectly fit and ready for another 
week in the office. 



From the Diary of a Stomach 

(Copied from Philosophy of Health) 

10 a. m. — Oh, dear — another hot day! Won- 
der if I'll be abused as I was yesterday. If I 
am I'm going to strike. Just disposed of a 
half-chewed breakfast — we ran for the train, 
which meant I w^as jiggled about so and so 
tired that it took me twice as long to do my 
work. 

10:30 a. m. — Two glasses of ice water just 
arrived. It will take all the energy I can 
pump up in the next hour to warm me up to 
normal again. 

10:50 a. m. — Half-chewed breakfast didn't 
satisfied her, and she has bought some peanuts. 

12 M. — Peanuts have dribbled along steadily 
ever since last entry. Think she has finished 
them. 

12:30 p. m. — Decided she wasn't hungry and 
instead of a good, solid dinner, sent me down 
a cold egg-nog, heavy with chocolate. Could 
have managed all right if it hadn't been so 
cold. 



148 SCIENTIFIC COOKING FOR HEALTH 

1:10 p. m. — More ice water. 

1:40 p. m. — Was mistaken about the peanuts. 
She found another handful in the bottom of the 
bag, and now I have them to deal with. 

2:15 p. m. — More ice-water! 

3:10 p. m. — She has been lifting some heavy 
books; as usual, used my muscles instead of her 
arm, as she should have done. Tired me more 
than digesting a six-course dinner. 

3:20 p. m. — Someone has brought us a box 
of caramels, and she has started on them. 

4:30 p. m. — Have received something like a 
half pound of caramels since last entry. She has 
just said: ''Oh, dear, I don't feel a bit well. I 
know the milk in that egg-nog must have been 
sour. ' ' 

4:50 p. m. — We were invited out to have a 
soda before going home. Had a lemon phos- 
phate; then ran for the train. 

6:30 p. m. — We played a set of tennis before 
dinner — all tired out and a dinner to digest. 

7 p. m. — Fried potatoes, green corn, veal and 
blueberries — what do you know about that? 

7:45 p. m. — Wfe are going down town for a 
chocolate-walnut college ice. 



SCIENTIFIC COOKING FOR HEALTH 149 

8:20 p. m. — Got home and found someone 
had made a pitcher of lemonade. She drank 
two glasses. That on top of college ice settles 
it — I strike. 

8:30 p. m. — Have sent back the college ice 
and lemonade. 

8:40 p. ra. — Returned the blueberries — 

8:50 p. m. — and the veal. 

9:10 p. m. — She has sent for the doctor. Says 
that college ice must have had something the 
matter with it. Her mother says it is probably 
the weak stomach she inherited from her father. 

9:30 p. m. — Doctor says I'm just a little up- 
set due to the hot weather. Goodnight! ! ! 



It 



TABULATIONS OF 

FOOD ELEMENTS AND 

VALUES 



MINERAL MATTER TO 1000 PARTS OF WATER-FREE FOOD PRODUCTS-By DR. HALSER, DRESDEN 



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Celery 

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Whole Wheat 

Whole Rice 

Rice, Polished 

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41.75 

191.00 

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110.60 

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180.00 

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6.27 

21.71 

25.43 

35.33 

41.25 

68.00 

45.33 

82.00 

48.60 

1.80 

7.18 

3.60 

0.87 

22.60 



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1.40 

9.55 

57.42 

14.65 

23.37 

10.10 

13.56 

11.68 

32.90 

65.25 

0.07 

0.48 

0.67 

0.22 

27.40 



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4.58 

22.73 

1.75 

15.45 

7.30 

26.80 

21.65 

11.30 

14.70 

0.42 

0.73 

0.59 

0.13 

9.50 



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12.22 
3.00 
3.40 
4.20 

11.20 
4.90 

13.50 
6,75 
0.43 
2.78 
1.78 
0.45 
5.10 



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0.27 
0.13 
6.40 
0.70 
3.12 
1.40 
9.91 
0.86 
0.90 
1.60 
0.03 
0.30 
0.22 
0.05 
4.30 



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17.00 
15 00 
19.58 

8.80 
12.06 
20.63 
16.60 
11.70 

2.55 
14.50 

2.75 
10.88 

8.60 

2.15 
10.00 



0.15 
0.63 
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13.18 
4.40 
7.20 
695 
6.90 

17.10 
0.50 
6.50 

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0.08 
0.03 
5.90 



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Human 

Body 



Oxygen 90 pounds 
Carbon 45 pounds 
Hydrogen 15 pounds 
Nitrogen 1% pounds 
^ Manganese l^ ounce 



3 oz. 



21/2 oz 



31/2 lbs. 



2 oz. 



iy2 oz. 



IVs lbs. 



SVa oz. 



0.07 
0.40 
0.13 
8.60 
1.66 
1.00 
8.01 
11.65 
1.10 
2.00 
4.30 

"o'46 
0.42 
0.11 
5.65 



6.30 

1.51 

3.70 

12.03 

3.18 

10.25 

6.65 

13.85 

10.45 

2.90 

17.80 

"oro'7 
0.02 
0.01 
6.45 



loz. 



IV2 lbs. 

Fluorine 

31/2 oz. 



Mineral Matter to 1000 Parts of Water— Free Food Products 



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